Warm Up:
Crossover Symmetry:- 1 Round of Activation
- 1 Round of Iron Scap
Strength Training:
Shoulder Complex:
- DB Y Raises: 5x12, 10x11, 15x 3x8
- Reverse Flys: 5x12, 10x11, 15x3x8
- DB Reverse Swings: 5x12, 10x11, 15x 3x8
- Rear Delt Rows: 52x12, 82x11, 112x 3x10
Reverse Curls:
- 62x 3x12
Supinated Grip Body Rows:
- 0x 3x10
Behind the Back Shrugs:
- 252x 3x10
Pull Ups (EMOM):
- 62x 3x12
Supinated Grip Body Rows:
- 0x 3x10
Behind the Back Shrugs:
- 252x 3x10
Pull Ups (EMOM):
0x 1x2, 4x1
Forearm Levers (3x 8-12):
- 6.25 x 2x9, 1x8 each arm
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