Equipment needed for this warm-up:
- Foam Roller
- 1 Heavy band
- 2 Light bands
3:00 - 5:00
Three way foam roll thoracic spine: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 - 7:00
Biphasic Hinged Back Lat Stretch x 60s each side
7:00 - 9:00
Side-Lying Thoracic Spine Rotations: 3 x 5 ea.
9:00 - 11:00
Rusin Triset: 2-3 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
11:00 - 13:00
Banded Push-ups: 3 x 5. Rest 20s.
13:00 - 15:00 "superset of"
Skip Jacks: 3 x 5.
Plyo-push-ups: 3 x 3.

Prop a bench on something 4'' tall.  Head facing down.  Bench some dumbbells

15 Minutes, For Quality:
100 Ft. Crossbody Carry
100 Ft. Crossbody Carry (switch sides)
10 Strict Pull-ups
5 Strict Dips

Rx+:(5 Strict Ring Dips per round)
L3: (5 Strict Pull-ups per round) (Band Assisted Dips)
L3: (Strict Band Assisted Pull-ups) (10 Box Push-ups per round)
L1: (10 DB Hammer Curls) (15 Banded Triceps Pushdowns per round)
*Ring Dip Scaling

2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing