Thursday 7.22.21

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: 4x1

- Dips: 4x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 0x12, 25x11, 50x10, 75x9, 100x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 160x9, 185x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 56x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

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

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00