Thursday 8.19.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Parallel Grip Chin Ups: 4x2

- Diamond Push-Ups (slow eccentrics): 4x4

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 70x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18  x 1:00

- Rest 1:00