Notes
Back and Shoulders
3 Rounds of each set
10 reps of each
Set 1
Overhead Lat Pull
Scrowcrow Rotators
Supermans
Set 2
Bent-over Row
Arm Pit Row
Back Extension
Set 3
Upright Row
Swimmers
Shoulders and Core
Front and Lateral Servers
V-Sit Single Arm Arnold Press
Reverse Fly to Y Raise
Front Raise Wheel Turns
Open the Window Half Press
All 10x1
Lateral Raise 10x3
Front Raise 10x3