Foam Rolling and Mobility pertaining to the lifts
A1. Low Bar Back Squat - 40x0 - 3, 3, 3, 3, 3 - 30 secs - progressive overload - set 3RM
A2. Weighted Chin-ups - 40X0 - 5, 5, 5, 5, 5 - 3-4 mins - progressive overload - set 5RM
B1. Seated DB External Rotation - 30X0 - 8, 8, 8, 8 - 10% of 1RM in Close Grip Bench
B2. Back Extension - 2020 - 20, 20, 20, 20
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