Notes
PUSH, CORE.
- Face pulls, 1 x 12 - 20, 12.5 - 12.
- Rotator cuff external rotation, 1 x 12-15, 5.5 - 12.
- BB bench, 4 x 6, 135 - 8, 150 - 8, 165 6, 6.
- DB OHP, 3 x 8-10, 30 - 8, 7, 6.
- Dips, 2 x 6-10, no weight, 10, 8.
- Floor flys, 2 x 8-12, 35, 10, 10.
- 1 1/2 lateral raises, 2 x 10-15, 10 - 10, 10.
- OH carry, 2 x 50 - 75 steps, 25, 70, 60 steps.
- Prone wrist curls, 1 x 15. 15.5.
- Wrist curl ladder, 1 x 6-10, 20 - 8.
- ISO rev crunch 20, ab circles 20, elbow to knee tucks 20, oppo plank elbow to knee 20, oak tree step outs 20 at 17.5, ab cable rotations w pivot, 12.5 for 20, pulldowns, 57.5 for 20, plank push away 20, hanging knee raise 10.