Warmup, 1 round:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec
Skin the Cat Hang - 30 sec (10 sec knuckles to roof, 10 sec neutral, 10 sec palm up)
Eagle Grip Dislocates - 10 reps (off box, heavily spotted. Make the movement smooth and pain free)
Scap Sequence x 1 (10 reps ea.)
A1. DB One Arm Press, seated: 5 x 4-6 @ 31X1, rest 90 sec 40,45,50x5,50x5,50x5
A2. 45 deg. Incline DB Curls: 5 x 4-6 @ 40X0, rest 90 sec 35,40,45x5,45x5,45x4
B1. Seated DB External Rotations: 3 x 4-5 @ 8010, rest 60 sec 20,25,30x4
B2. Bent Over Trap 3 Raise: 3 x 4-6 @ 4010, rest 60 sec 15,20,25x3 L/R
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