Cold shower
Joint mobility (x 20)
Foundation drills
10-8-6-4-2-1 pushup/flr ladder
In the PM:
150 x push-ups
10-1 dbl db press @ 2 x 35#
50 x rafter beam pullups (ladders)
3 x 10 front raises @ 2 x 15#
3 x 10 lateral raises @ 2 x 15#
Cross body hammer curls @ 2 x 35# (RP)
Then:
5 min jog to park
10 x 100 yard sprints
4 x 5 strict chin-ups
5 min jog home
Then: cool down
Upper body band work
Relax into stretch
2 x 5 slow ab wheel rollout
Cold shower
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