MONTAG

A.

3-4 sets

3 Bent over shoulder blade squares @ 3333 (I_I-) (optional: hold a light weight)

3-6 perfect pull-ups (focus on good scapula retraction and depression, and slight arch in the back especially at the top)

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B. 3 sets

15-20 /side adductor raises

6-8 /side Pistols on box @ 3011 (use other foot to push back up)

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C. 5 Rounds

15 sec /side flying plank

200 m run