Friday 7.30.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Chin Ups: 1x2, 3x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 1x12, 26x11, 51x10, 76x9, 101x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 161x9, 186x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 57x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- DB Face Pulls: 20's x 1:00

- Rest 1:00