Overhead Day

Gym Temp: 45°
Music: Flatfoot 56, Knuckles Up

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, foam rolling and band pull-aparts.

Seated Dumbbell Overhead Press
15s x 12
35s x 12
50s x 8, 8, 4 - pain @ lockout.

Meadows Rows (using Titan Landmine)
70 x 12
120 x 12, 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Lateral Raise
10s x 15
15s x 15
20s x 12

Rear Lateral Raise
10s x 15
15s x 15

Behind the Neck Pulldowns
120 x 12
160 x 10, 10, 10 then drop to 130 x 8, then drop to 100 x 10.

Reverse Grip Bench
45 x 10
75 x 10
90 x 10 - still pain @ lockout.

Banded Internal Rotations x 15, 15, 15