Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Two sets of:
T-Spine Pulse on bench x 30 seconds
Rest 30 seconds
Arm Swings x 10 swings forward/10 swings backward
followed by…
Two sets of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Burpees x 5 reps
A. Back squat
5@70%
3@75%
3@80%
2@85%
10@70%
B. 10 EMOM (alternating)
5 thrusters 135/95
10 C2B pull-ups
C. 3 sets of:
12 hip extensions on ghd
:30 ring push-up hold (top position)
15 butterfly abmat sit-ups