10 min of treadmill
Rotator Cuff Prehab work
Floor Press
45x12
95x10
155x6
185x3
205x2
235x1
250x1
280x1
255x1x4
Top End Partials
225, 275, 295
Lift off and 10 sec Iso hold
315, 315, 345
Close Grip Bench
205x8
225x6
225x5
Behind Neck DB Ext
85x8
95x8
105x7
Smith Machine Shoulder Press
165x6
165x7
165x5
FacePulls
90x12
105x12
120x10
Weighted crunches, hanging leg raises, and decline sit ups
DONE
Rotator Cuff Prehab work
Floor Press
45x12
95x10
155x6
185x3
205x2
235x1
250x1
280x1
255x1x4
Top End Partials
225, 275, 295
Lift off and 10 sec Iso hold
315, 315, 345
Close Grip Bench
205x8
225x6
225x5
Behind Neck DB Ext
85x8
95x8
105x7
Smith Machine Shoulder Press
165x6
165x7
165x5
FacePulls
90x12
105x12
120x10
Weighted crunches, hanging leg raises, and decline sit ups
DONE
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