Y+L Shoulder Drill
10 Pushups on DB's
- EMOM Till Failure:
First minute, do one pull-up. Second minute, do 2, etc. until you fail. You can dismount the bar or break up the reps so long as they're done in that minute.
1 Minute Bench press at about 60-70% working weight- no setting bar down!
1 Minute Rest
20 Kroc Rows per arm
10 Lat Raises
10 Weighted Crunches
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.