June 17th, 2018 – Washed Up Athlete

A. Warm-Up

Shoulder Bands 2×15

B. Interval Weight Training

3 Rounds

  • 8 DB Overhead Lunges/Arm
  • 2:00 minute Row

Rest 2 mins between rounds

Rest 5 Minutes

3 Rounds

  • 10 Seated Strict Press
  • 10 DB Burpees

Rest 2 mins between rounds

Rest 5 Minutes

3 Rounds

  • 8 Inverted Row
  • 8 Dips
  • 8 Situps
  • 8 Push-ups

C. Strength

Seated Barbell Strict Press 4×5

Standing DB Strict Press 4×5

D. Accessory

3 Sets

  • Joe DeFranco 7 Reps of Hell Shoulder Routine
  • Barbell Shrugs x10

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