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Date
WARM-UP
1x
BAND-RESISTED
PULL APART
1
20-25
...
...
CABLE/BAND
EXTERNAL ROTATION
2
15/e
...
...
STABILITY BALL
PULLOVER
3
8-12
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
STANDING
WALL ANGELS
5
10
...
...
PRONE
SHOULDER TAPS W/ FOAM ROLLER
6
12-15/e
ROUND 1
3x
DUMBBELL
SEATED OVERHEAD PRESS
1
15-20
...
...
BAND-RESISTED
90* BICEP (HOLD)
2
(:45)
...
...
VIPER-X
LOW-ROW
3
12-15
ROUND 2
3x
DUMBBELL
FRONT RAISE
1
12-15
...
...
FLOOR
PUSHUP
2
AMRP
...
...
BUMPER PLATE
PLATE HOLDS
3
(:45)
OVERTIME
3x
DUMBBELL
BICEP CURL (WORK-THE-RACK)
1
5...5
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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