A Fragile Hip 1

Warm up:
2 min row
KB armbar @16kg
8 Serratus ball roll out in push-up
8 Cable face pulls @13.5kg
8 Straight arm pull-down @13.5kg  

Strength:
3x6 Bench Press  @62.5kg
3x6 DB Row @28kg
1x6 Sh Press @47.5kg
1x6 Pull-ups @8kg