Session 16 of 20
In Progress

Upper Body Complex

Warm Up

Exercise 1/3

12 Tall Plank with Protraction and Retraction

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Exercise 2/3

12 Hanging Elevation and Depression

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Exercise 3/3

10 Reverse Bear Crawl

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30-Second Rest

Circuit 1

Exercise 1/2

5 Barbell Behind the Neck Shoulder Press ~80%

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Exercise 2/2

8 MB Squat Toss

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30-Second Rest

Circuit 2

Exercise 1/2

6 Cable Chest Supported SA Pulldown

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Exercise 2/2

6 MB Woodchopper

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30-Second Rest

Circuit 3

Exercise 1/4

8 DB Alternating Incline Press

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Exercise 2/4

10 Cable Seated Alternating Pulldowns

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Exercise 3/4

0:30 Banana ISO Hold

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Exercise 4/4

0:30 Weighted Reverse Plank

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30-Second Rest

Conditioning

Exercise 1/3

8 Median Nerve Glide

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Exercise 2/3

8 Radial/Ulnar Nerve Glide

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Exercise 2/3

45:00 Bike (RPE ~6)

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