February 6th, 2018 – Washed Up Athlete

Shoulder Strength/Prehab 

Shoulder Bands (Face Pull, External Rotation, Y-Press) 3×10


2 Rounds

1.) Press-ups x10

2.) Scap Row x10

3.) Split Reverse Fly x10

4.) Inverted Row x10


A1. Kneeling Landmine Press 5×5/side

A2. Machine Reverse Fly 5×10


B1. Bulletproof KB shoulders x10

B2. Seated KB Press x10

B3. Seated DB Rear Delt Fly x10

C. “Hanging with Nick ”
5 Rounds
30 sec. Hang from pull up bar (arms extended)
1 min Rest


10 Min EMOM

  • 10 Burpees

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