Tuesday, July 25th 2017

Warm-Up/Movement Prep:

Foam Roll

Thoracic Spine – 1 min

Lats – 1 min p/side

Shoulder Rolls x 20

Corkscrews x 10

Blackburns x 10

S-Waves x 10

 

Strength:

Bent Over Barbell Row – 4 x 12-15

Rest 1-2 minutes between sets

3-Point Single Arm Dumbbell Row – 4 x 12-15

Rest 1-2 minutes between set

Batwing Row – 3 x 5 w/ 5 sec squeeze at top

 

Conditioning:

2 Blocks of:

6 x (:30/30) on Rower

Rest 4 minutes between blocks

OR

Extra Bicep Work

Overcoming Isometric Barbell Curl – 3 x 3 Reps of 6 seconds

Drag Curl – 5 x 5 w/3 sec hold at the top of each rep

Alternating Fat Grip Dumbbell Curl – 3 x 12-15