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Date
WARM-UP
1x
BAND-RESISTED
SHOULDER CIRCLES (FORWARD)
1
15
...
...
CABLE/BAND
SA UPRIGHT ROTATION
2
8-12
...
...
BAND-RESISTED
INTERNAL ROTATION
3
12-15
...
...
FLOOR
PUSHUP SCAPTION
4
10
...
...
QUADRUPED
T-SPINE REACH-THRU
5
8/e
...
...
CABLE/BAND
1/2-KNEELING SA CHEST PRESS
6
12/e
...
...
SELECTORIZED
PULLDOWN (5-CT. ECC.)
7
6-8
PRE-GEN
1x
FOAM-ROLL
T-SPINE
1
(:45)
...
...
FOAM-ROLL
VMO/TEAR-DROP
2
(:30)/e
...
...
FOAM-ROLL
CHEST
3
(:30)/e
ROUND 1
3x
DUMBBELL
BENCH PRESS
1
8
...
...
MED-BALL
LATERAL SHOTPUT (SAM-PUNCH)
2
3/e
...
...
BAND-RESISTED
PULL APART
3
15-20
ROUND 2
3x
LANDMINE
ISO-ROW
1
8-12
...
...
PARTNER-RESISTED
LATERAL RAISE (5-CT. ECC.)
2
6-8
Warm Up
Warm Up
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Warm Up
1
Warm Up
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Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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