Wednesday 8.11.21

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

- Chin Ups: 3x2, 1x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 2x12, 27x11, 52x10, 77x9, 102x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 162x9, 187x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 58x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- DB Face Pulls: 20's x 1:00

- Rest 1:00