10.15.21

1A: STATIC WARMUP

1B: PRE-WORK

1C: SHOULDER PRIMER

1D: THORACIC ROTATION

1E: YES/NO NECK

  • 2 X 10 EACH WAY

2A: Banded assisted jumps reset (sub-box jump reset)

  • 2X5

2B: Banded assisted jumps repeat (sub bench jumps repeat)

  • 3X5

2C: Band assisted jumps single side split jump (sub split start jump to bench)

  • 2X3+3

3A: DB 1-1-2

  • 1-1-2 = 1REP

  • resting position is extended arm

  • 3x5 light to moderate weight

4A: DUMBBELL CRUCIFIX

  • 2 X 5

4B: SHOULDER Y/T/W

  • 2X10 EACH WAY W/ 2.5LBS PLATES

5A: DUMBBELL ALTERNATING TRICEP EXTENSION

  • 2 X 10 EACH SIDE

5B: DUMBBELL 1-1-2 BICEP CURL

  • 2 X 5

5C: DUMBBELL ALTERNATING EXTERNAL ROTATION

  • 2 X 10 EACH SIDE



Chris Virtue