Strength Training:
Shoulder Warm Up (2:30):
3 Rounds :
- Scap Pull Ups x 10
- Scap Dips x 10
- Band Pull Aparts x 10
- Supinated Grip Pull Aparts x 10
Downward Push/ Pull Circuit (2:30):
- Fat Man Chin Ups: 4x8
- Dips: 4x8
Upward Pull/ Push (3:00):
- Landmine Press: 30x 4x10 (each arm)
- Landmine High Pull: 30 x 4x10 (each arm)
Horizontal Pull/ Push (2:30):
- Chest Supported DB Rows: 60's x 4x10
- Narrow, Slow Eccentric Push Ups: 4x10
Arms Superset (3:00):
- Barbell Spider Curls: 55x 3x12
- Incline DB Triceps Extensions: 30's x 3x12
Traps/Shoulders/Upper Back Finisher:
3 Rounds of:
- Seated KB Shrugs: 70's x 1:00
- Cable Face Pulls: 16.5 x 1:00
- Chest Supported DB Lateral Raises: 10's x 1:00
- Rest 1:00
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