30 sec Dip Holds
30 sec Shoulder Activations
Then complete 2 sets of:
10/side Banded External Rotation with elbow close to trunk
10/side 1 Arm Banded Reverse Flys (down in 2 secs)
10 Banded Prone WTY Stretches
1. 3 Weighted Dips (rings or bar)
2. 3 Weighted Strict Pull Ups
Complete A twice then move to B for two sets.
15 OHS from the rack (65% of 1RM)
10-25 Strict HSPUs (choose a # you can complete in 90 secs)
20 Deadlifts (225/155) or at 50% of your 1RM
Pace should be just enough so your Row is at 90%.
HSPUs – choose a # you can complete within 90 secs.
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully