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WARM-UP
1x
QUADRUPED
T-SPINE ROTATION
1
12/e
...
...
BAND-RESISTED
SA LATERAL RAISE
2
6-8
...
...
PRONE
'Y' LOW-BACK RAISE
3
15-20
...
...
BAND-RESISTED
PULL APART
4
20
...
...
CABLE/BAND
EXTERNAL ROTATION
5
10/e
...
...
BAND-RESISTED
ISO-SQUAT SCAPTION
6
12-15
ROUND 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
2
12-15/e
...
...
DUMBBELL
LATERAL RAISE
3
15-20
ROUND 2
3x
BARBELL
BENT-OVER ROW
1
8-12
...
...
BAND-RESISTED
FRONT RAISE (HOLD)
2
(:45)
...
...
PRONE
SHOULDER TAPS W/ FOAM ROLLER
3
10/e
ROUND 3
3x
FLOOR
DECLINE PUSHUP
1
AMRP
...
...
BAND-RESISTED
ISO-SQUAT ROW
2
12-15
...
...
BARBELL
SHRUG
3
15-20
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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