https://www.youtube.com/watch?v=44fZ04P5JxU 12:00 of continuous movement 10 pcv/broomstick prime behind the neck press 5/5 thoracic twists 20 plank shoulder taps  10/10 single arm rows 10 alternating lunges 5/5 tipping birds  supersets 10/10 crossbody low to high chop 5/5 seated elevator press  Rest 1:00 – 1:30 HOME GYM/DB/KB: 25:00 amrap: 10 kB/dB pull throughs  15/15 single arm