Monday 10/31/2022

STRENGTH

Part 1: (15 Min)

Shoulder Press

4 Sets of 7 reps @ 70-75% / or / 2-5lb heavier then 10/24/2022

Part 2: (15 min)

3 Rounds of:

12-9-6-3

Bench Press

*Use a slightly heavier weight for each set!

*The goal is to increase pressing capacity and ability to move different weights

*Make sure to rest enough between sets so that no reps are failed

*Stay below 80% of 1RM

CASH OUT

“For Quality”

AMRAP 7

5/5 DB Bent Over Row (Slow tempo down / / Heavy!)

10 90/90 Press (Crossover Symmetry)

5 Slow Tempo Strict Pull Up (1-2 sec Up / 1-2 sec down)

10/10 Single Arm Banded Rotator Cuff Pull Apart