Mobilize, then:
10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
B.
35-54:
Three rounds for time:
1000 Meter Row or Bike Erg
800 Meter Run or 40/30 Calorie Assault Bike
100 Double-Unders