Wednesday 2.17.21

Warm Up:

Shoulder Circuit (on the 2:30):

- Prone Y Raises: 5x 3x10

- Rear Delt Flyes" 5x 3x10

- Prone External Rotations: 5x 3x10

- Reverse Grip Bench Press: 45x11, 95x10, 135x9

Strength Training:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 157x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 3x9, 2x8

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and Ring Face Pulls (on the 2:30):

- Press: 27x 1x12, 26x 4x12 (each arm, not including bar weight)

- Face Pulls: 5x10

DB Skull Crushers and DB Lateral Raises (on the 2:30):

- Skull Crushers: 35's x 5x12

- Lateral Raises: 25's x 5x12

Crossover Cable Pushdowns (50 reps, minimal rest):

- 7.5 x 20, 16, 14

Serratus Push Ups (1 set to technical failure):

- 12