This workout is for a beginners pull and push day. So I started with an activation warm up that included fluid dynamics for the clavicle and sternum area, then thought I would add a prone towel pull apart to stretch through the shoulder and back area and create more space while recruiting stabilizing muscles of the back by doing the towel pull apart. Then shoulder external rotation release to help activate the rotator cuff muscles and end the warm up with eye tracking.

Do 2 sets of each - chest and back. During rest period I added a movement exercise to fill that time.

During the 1-2 minute break to work on a movement based exercise to get some more movement through the spine.

Started with 3:2:1 tempo because this is also an exercise for someone starting in strength and endurance so I thought starting with some 3:2:1 and eccentric can help build strength. After that going to a row with a band.

1-2 minute break with an unloaded stretch exercise

For a cool down I thought we would end with some foam roller overhead reaches and then maybe opening up the chest while on the foam roller with hands in back of head and foam roll for the back.