My Workout

Lots and lots of mobility/activation/foam rolling

A. YTRW - 10/10/10/10 at 5lbs, 8/8/8/10 at 5 lbs
20 push-ups
B. Seated (knee to elbow) DB External Rotations - 6/6 at 25lbs, 8/8 at 20 lbs, 10/10 at 15 lbs
20 push-ups
C. Seated (elbow on high box) External Rotation (towel wrapped around bar) - 4 x 12/10lbs
20 push-ups
D. Arm Adducted External Rotation (towel around bar) - 4 x 12/7.5lbs
20 push-ups
E. 100 air squats - 2:23
completed 57 unbroken, dead after that, really struggled to get the last 43 reps

Tempo for A, B, C, D = 3110

Post-Workout Drink
24 g Pro / 28 g CHO (dextrose)

Meal after
Chicken thighs, brocoli with macadamia butter