PM
[A] Warm-up: Run 1 mile
[B] Single arm DB Row (2200) Tempo
2x8, 2x6
40, 45, 50, 55
[C] Back extension
3x15 (#25)
[D] Straight arm- lat pull downs
4x 8
60, 70, 80, 90
[E] Isometric Scapula holds
4x 3 (:05, :05, :05) hold clusters
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