Wednesday 7.28.21

 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

- Parallel Grip Chin Ups: 1x2, 3x1

- Dips: 1x4, 3x2

Upward Pull/ Push (3:30):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

- Landmine High Pull: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

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

Arms Superset (3:00):

- Barbell Curls: 67x 4x12

- DB Skull Crushers: 35's x 4x12 (stay at this weight)

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

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

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00