Watch Video here
Warm up:
5 min on the Airdyne
Pass throughs x 10
Inch worms x 5
Band 3 way shoulder/lat stretch
Strength
4 sets
Bent over rows x 12 narrow grip and 8 wide grip #65 ( stayed light)
Penguin walks w/band x 15 then 20 band kickbacks ( to isolate the glute med) each side.
Russian Twist x 40
Conditioning
5 rounds
Airdyne 20 cals
5 Strict Ring Dips
10 Slam Balls
5 TTB
~18:30ish
Barbell Bliss 