Monday morning and feeling well rested. We already have a plan for the today and tomorrow
Plan - accessory work - core and upper traps and rear delts.
50 cal on the rower
PVC pipe work and extensive back warm up
All in all 25min.
6x10 Face pulls with resistance band
6x10 External shoulder rotations
Then on to
6x8 Bent over barbell rows
6x8 Standing Reverse Fly with resistance band
6x8 Shoulder Pull Down with resistance band
6x12 Sit ups with medicine ball
6x12 Back extensions
6x5 strict, super slow hanging high knees raises
8x5 seconds hanging L-Holds
All of the above was body weight or very light weight. It was all about the quality of the movements and squease and feeling at the top and bottom of the movements.
A good general stretch for 20min