Thursday 7.15.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 3x1, 1x0

- Fat Man Pull Ups: 3x7, 1x8

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

Upward Pull/ Push (2:30):

- Landmine Press: 32x 2x10, 31x 2x10

- Landmine High Pull: 32x 2x10, 31x 2x10

Horizontal Pull/ Push (2:30):

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

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

Arms Superset (2:30):

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

- Incline DB Triceps Extensions: 35's x 1x12, 30's x 3x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

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

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

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00