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: 1x3, 3x2
- Diamond Push-Ups (slow eccentrics): 1x6, 3x4
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), 5x 1x8, 0x 4x8
- 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: 71x 3x12
- DB Skull Crushers: 35's x 3x12
- Elbows Out DB Extensions: 35's x 3x12
Traps/Upper Back Finisher:
Skipped due to time
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