Horizontal Push and Pull Strength
SA DB Bench Press 3x12 - Set yourself up off centre hanging slightly off the bench to the side of the DB. Pronated grip.
Front Supported SA DB Row 3x12 per - use DB Rack to place support arm
Scap Push up 3x10 - focus on maintaining neutral back position. No sag, no bum in the air, movement is isolated between the shoulder blades. 1s pause at top and bottom of rep
One partner will start with Rows, the other with Bench then switch. Complete scapular push ups last
4.5 min sets 20 minutes
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