Thursday 7.01.21

Strength Training:

Shoulder Warm Up (2:30):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 1x1, 3x0

- Fat Man Pull Ups: 1x7, 3x8

- Dips: 5x 1x8, 0x 3x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 2x10, 30x 2x10

- Landmine High Pull: 31x 2x10, 30x 2x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 1x11, 3x10

- Narrow, Slow Eccentric Push Ups: 1x11, 3x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 1x12, 55x 3x12

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

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Rest 1:00