3 rounds:
Scapular floor slides, 3 reps (slow)
Split-stance single-arm dumbbell press, 10 reps/arm @ 15 lbs
Banded external rotations, 8 reps/arm
Strength
Bench press = 80 lbs
65%
5 @ 80 lbs
5 @ 80 lbs
5 @ 80 lbs
5 @ 80 lbs
Performance
12 min AMRAP = 3 + 46
8 strict pullups
:20 L-Hang
8 pike pushups
20 kettlebell swings @ 53 lbs
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