Wednesday 1.20.21

Warm Up:

Shoulder Circuit (on the 3:00):

- 1-Arm Landmine Press: 45x11, 50x10, 55x9

- Prone Y Raises: 5x 3x10

- Rear Delt Flyes" 5x 3x10

- Prone External Rotations: 5x 3x10

Strength Training:

1-Arm Landmine Presses and Banded "No Money's" (on the 2:30):

- Press: 60x 5x8 (each arm)

- No Money's: 5x10

Reverse Grip Bench Press and Band Pull Aparts (on the 2:00):

- Press: 135x 5x10

- Pull Aparts: Red Band x 5x10

Dips and DB Lateral Raises (on the 2:30):

- Dips: 5x8

- Lateral Raises: 25's x 5x12

DB Skull Crushers (on the 2:00):

- 35x 4x12

Crossover Cable Pushdowns (50 reps, minimal rest):

- 7.5x 20, 16, 14

Finisher:

- KBS: 80 x 52 reps unbroken