Today's session was a modified version of last Sunday's training. My shoulders were a little sore from all the overhead work last week and I noticed a negative pull-push ratio so I replaced presses with strict pull-ups. I was also pressed for time so I shortened my movement prep a bit.
Mini Band Series (lateral/monster walk) x20 ea
Quadraped T-Spine Rotations x8 ea
Scap Push-ups x8
Perform all 10 rounds of A block, followed immediately by B block, followed immediately by C block with minimal rest between blocks.
A.)KB Swings (24kg)
30 seconds on/30 seconds off
B.) Double KB Deadlift (24kg)
C.) Strict Pull-ups