Strength Training:
Vertical Push, Shoulders Warm Up (every 2:30):
- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9
Vertical Push, Shoulders Work Sets (2:30):
- Tall Landmine Press: 34x 5x8
- Landmine High Pulls: 34x 5x8
Horizontal Push Superset with Upper Back (every 2:30):
- Dips: 1x8, 4x7
- Push Ups: 1x8, 4x7
- Band Pull Aparts: Red x 1x16, 4x14
Triceps and Shoulders (every 2:30):
- Barbell Skull Crushers: 79x 4x12
- Seated Lateral Raises: 25's x 5x12
Triceps and Shoulders (every 2:30):
- Reverse Grip Crossover Pulldowns: 9's x 4x12
- Seated Lateral Raises: 25's x 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (41, 9 with 10-15 seconds rest between sets)
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