12 Tube External Rotation
12 Band Pull Apart
12 Single-Arm Pullover (10)
12 Standing Scaption (2.5)
4 rounds:
Tempo of 4-1-1-1
8 Dumbbell Fly (40-45-50-55)
8 Nautilus Supinated Pulldown (100)
8 Flex Leverage Row (90-100-110-110)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (30-40-40-40)
(rest 1:00 between rounds)
Alternate Arm Dumbbell Curl
6(40-45-50-55)
Hammer Strength Preacher Curl
12(60-60-50)
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