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: 2x2, 2x1
- Diamond Push-Ups (slow eccentrics): 2x4, 2x2
Pull/ Push/ Shoulders (3:30):
- Leg Assisted Pull Ups: 12, 11, 10, 9, 4x8
- Dips: 12, 11, 10, 9 (first 4 sets with a band), 4x8
- Seated DB Lateral Raises: 25's x 8x10
Arms Superset (3:00):
- Barbell Curls: 68x 4x12
- DB Skull Crushers: 35's x 4x12
- Elbows Out DB Extensions: 35's x 4x12
Traps/Upper Back Finisher:
3 Rounds of:
- Seated DB Shrugs: 75's x 1:00
- Chest Supported DB Face Pulls: 20's x 1:00
- Rest 1:00
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