Warmup
3 Rounds
15 Kb swing to eye level – increase weight through the rounds
10 Scap Pull Ups – into Kip Swings in round 2 and 3
10 ABmat Sit Ups
Workout Notes
Last day for this rep cycle! We are attacking the shoulders today.
We’re also starting with a second strength session so we can really rail on those shoulders and get the to GROW! Shrugs have been ignored on here but no more!
Remember for this rep scheme you are going to need to pick LIGHT weights.. You will be putting down the weights frequently.
Strength
Barbell shrug
5×10 @ heaviest weight
*Rest 1-2 min between sets
Workout
For 10 min
1 Double dumbbell front raise
1 Double dumbbell side raise
1 Double dumbbell upright row
2
2
…
*Continue to add 1 rep every time you complete the previous round of reps per three movements. Once you reach reps “5”, reverse the order and had back down to 1 rep. Continue this cycle until time is up!
Accessory
20 min easy pedal on bike
and then