row 500m
full body mobility – going to be the same every Tues/Thurs from now on unless otherwise specified. arm circles, leg swings, hip rolls, hip ext, spidermans, superstars, moon the sky. PVC shoulder dislocates + coach B warm up

Pullups – work on your progressions

DB complex
5 rounds increasing the weight each round
5 deadlift
5 squat clean
5 push press
5 squat