250918

Upper Push/Pull

Warmup / Shoulder Prehab

- Scap wall slides x10
- Banded external rotation x12/arm
- Bike/Row 2min easy

A) Pre-Fatigue

1. Tall Kneeling Landmine Press ×12/arm @20X0
2. Banded Face Pull ×20

B) Intensity Superset

Every 2min x 8 sets:
Minute 1 - Neutral Grip DB Bench Press ×6–8 @20X0
Minute 2 - Chest Supported Row ×8–10 @31X1

C) Strength Balance / Finisher

Every 75s x 9 sets:
Minute 1 - Ring Pushups ×10–12
Minute 2 - KB Rack Carry 20m/arm
Minute 3 - Incline DB Curl ×8–10 @30X0

Cooldown

- Child’s pose w/ side reach – 1min/side
- Sleeper stretch – 1min/side
- Banded pec stretch – 1min

Log and Additional Details

A1) 25# with 45# barbell

A2) Blue band

B1) 50#/each

B2) 50#/each

C1) Bodyweight

C2) 55# KB

C3) 20#/each