Y+L Shoulder Drill
10 Pushups on DB's
- Warm up to about 70% of your bench working weight.
10 Bench @ 70% working weight.
5 Negative Pullups- try for 4-5 seconds descent*
20 Kroc Rows per arm
10 Lat Raises
LATER: 20 Minute Swim OR non-impact cardio
*Negative pull-ups- kip, jump, or cheat some other way to get up. Lower yourself slowly, trying for 4-5 seconds on the way down. Be strict on timing the descent, and these will be very hard.