Friday 10-29-21

 Strength -

 4x10 Superset

Db Cuban press - stay very light, high pull the db, rotate the shoulders then press the dumbbells overhead and return to the starting position in exact reverse 

Barbell close grip bench press - hands slightly inside shoulder apart

Then - 4x10 superset 

Barbell Pendlay rows 

Db reverse flys - stay light on these as well   If you need to use an incline bench for a chest supported fly, it can help isolate the rear shoulder 

Wod - 30 min emom 

1. 10 db bench 50/35

2. Row for calories

3. 10 ring dips

4. 7 devil press 50/35

5. Rest

- score is the calories on the row-