Foam Roll
Mobility
a1) neutral pullups
6x3
a2)close grip bench
95x3
135x3
155x3
175x3
195x3
b1)chest supported row
90x10
140x10
160x10
b2)low incline dbell press
50x6
55x6
60x6
c1)plank with arm march
3x5 each side
c2)side external rotation
3x10each side 5 lb dbell
d1) elbow/ wrist flexor extensor stretch
2x15secs
d2)3 way hamstring stretch with band
2x15/15/15
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