Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20
Every 2:30 (5) sets complete:
3 Bench Press @75%
DB Flyes 8-10
3 Sets till failure with 2 Min Rest
Dips
Standing DB Shoulder Press
DB Side Laterals
Barbell Curl (21’s)
Barbell Rows
2 Min Rest