Warmup, 2 rounds:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec
Bridge Leans - 10 + 10" hold last rep.
Scap Sequence x 1 (10 reps ea.)
A. HSPU: one rep every 35 sec for max of 6 min, stop if pain. felt great and stronger than last time.
B1. DB One Arm Press, seated: 3 x 4-6 @ 31X1, rest 2 min 50,55,65x6R/5L
B2. One Arm Low Cable Pulley Rows: 3 x 8-10 @ 31X1, rest 2 min 50,65,75
notes-row from full lat stretch to hip; use a bent lunge stance.
C1. GHD Situps: 3 x 20, rest 60 sec complete
C2. Trap 3 Raise: 3 x 4-6 @ 40X0, rest 60 sec 17.5,20,22.5x4R/4L
Tricep/Lat Plank Stretch w/25lb bar - 60 sec
Bridge Leans - 10 + 10" hold last rep.
Scap Sequence x 1 (10 reps ea.)
A. HSPU: one rep every 35 sec for max of 6 min, stop if pain. felt great and stronger than last time.
B1. DB One Arm Press, seated: 3 x 4-6 @ 31X1, rest 2 min 50,55,65x6R/5L
B2. One Arm Low Cable Pulley Rows: 3 x 8-10 @ 31X1, rest 2 min 50,65,75
notes-row from full lat stretch to hip; use a bent lunge stance.
C1. GHD Situps: 3 x 20, rest 60 sec complete
C2. Trap 3 Raise: 3 x 4-6 @ 40X0, rest 60 sec 17.5,20,22.5x4R/4L
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