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WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12/e
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
2
8
...
...
STANDING
WALL ANGELS
3
10
...
...
CABLE
SA PULLDOWNS
4
8-12/e
...
...
DUMBBELL
INCLINE BENCH PRESS
5
15-20
...
...
DUMBBELL
SA SCAPTION
6
8/e
...
...
BAND-RESISTED
PULL APART
7
15
...
...
FOAM-ROLL
T-SPINE
8
(:45)
...
...
FOAM-ROLL
CHEST
9
(:30)/e
ROUND 1
3x
DUMBBELL
INCLINE BENCH PRESS
1
12-15
...
...
C2 SKI-ERG
SKI (MAX EFF.)
2
150m
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
3
8/e
ROUND 2
3x
CABLE
LAT PULLDOWN (5-CT. ECC.)
1
8
...
...
DUMBBELL
LATERAL RAISE
2
15
...
...
BAND-RESISTED
TRICEP EXT. (DROP-SET)
3
12,8
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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