Week 5 Day 2

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Foam Roll Serratus Reach	10 Reps	10 Reps
Standing Arm Circles	8 Reps • Each Direction	8 Reps • Each Direction
Single Arm Slides w/ Rotation	6 Reps Each	6 Reps Each
Sidelying Thoracic Rotation	8 Reps Each	8 Reps Each

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
DB Three-Point Rows CDISOK • 5:0:5:0	6 Reps Each	6 Reps Each	6 Reps Each	—
Push Ups CDISOK • 5:0:5:0	6 Reps	6 Reps	6 Reps	—
Band Standing OH ISO Holds • 1:5:1	5 Reps Each	5 Reps Each	5 Reps Each	—

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Barbell Inverted Rows CDISOK • 5:0:5:0	6 Reps	6 Reps	6 Reps	—
DB Half Kneeling Lunge to Presses	8 Reps Each	8 Reps Each	8 Reps Each	—
Band Paloff Press • 1:5:1	6 Reps Each	6 Reps Each	6 Reps Each	—

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Bicycle Crunches	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Dolphin Press	10 Reps	10 Reps	10 Reps	10 Reps
Band OH Tricep Extensions	12 Reps	12 Reps	12 Reps	—

Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.