90/90- relaxed low back, tension on hamstrings, full breaths
Right side lying left adductor squeezes
Left side lying left oblique activation right leg anchors
Bear position- left leg elevated- left oblique squeeze right leg rotations
Step ups
Pull up hangs
Rev grip DB bench
Bench
135x5
185x5
225x5
275x5
315x5
365x5
405x5
425x5x3 sets
445x4
Floor press to pins against short light bands
Close grip
135x8
225x8
315x4, 225x4, 135x4
Tricep ext to pins- same set up
4 sets
Pull ups
BW 4x8
Face pulls
6x25
[youtube=http://www.youtube.com/watch?edit=vd&v=uyrx72z6ngg]