Wednesday, January 4, 2017
Warmup (10 min): Shoulder Circuit–2 rounds of
1) Bus Drivers, 10 turns/side (25/15/10)
2) 20 band pullaparts
3) 10-15 face pulls with external rotation
Strength/Hypertrophy (35 min): 5-7 rounds of
Bench/Press/Push Press (50, 60 % x 5, 70 % x 8 x 3-5 sets)
Band Pushdowns (Red/Blue), 10-15 reps
DB Rows, 4-7 reps (go heavy with strict form)
Optional: 30-60 seconds rower
Conditioning (15 min): “Power to the People”
5 min AMRAP of 4 power cleans (135/95), 12 goblet squats (53/35), 20 kb swings
