Monday 7.12.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange Band x 3x10

- Reverse Grip Band Pull Aparts: Orange Band x 3x10

- Band Dislocates: Orange Band x 3x10

Downward Push/ Pull Circuit (2:30):

- Chin Up:3x1, 1x0

- Fat Man Chin Ups: 3x7, 1x8

- Dips: 5x 3x8, 0x 1x8

Upward Pull/ Push (2:30):

- Landmine Press: 32x 1x10, 31x 3x10

- Landmine High Pull: 32x 1x10, 31x 3x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 3x11, 1x10

- Narrow, Slow Eccentric Push Ups: 3x11, 1x10

Arms Superset (3:00):

- Barbell Curls: 66x 3x12, 65x 1x12

- DB Skull Crushers: 35's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00