10 min LaX ball/Foam Roller
10 min joint mobility
Warm-up: Bench 135 * 8, Deadlift 225*8, Pull-ups BW*5, Squat 135*8, squat/lunge/push-up variations
Alternate Set 1:
1A: Bench
2 sets * 5 @ 205, 185
1B: Deadlift
2 sets * 5 @ 325, 295
Alternate Set 2:
2A: Squats
2 Sets * 5 @ 245, 225
2B: Pull-ups
2 sets * 5 @ 35, 35
Rehab work: Rotator cuff with band, 4-way neck movement 15 reps each direction @10#
Stationary Bike Intervals
1 min warm-up, 6 sets * 15/45, 1 min cool-down
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