MOS Day 1 Workout
Session 1
3x10 Shoulder Dislocate
3x10 Front KB Raise - 2x26#
3x10 Lateral KB Raise - 2x26#
5 Sets:
Max Rep Bench Press @135#
Max Rep Dead Hang Strict Pull Ups
Then,
25 Pull Ups on Rings - Strict/Dead Hang
Cool Down - 150 cals slow on AirDyne
Session 2 (about 30minutes after Session 1 - should have been way longer)
2x (1-6 Pull Up Ladder) - Strict, C2B [I only did 1 set, and pulled as high as I could strict)
10x10 Seated DB Press - 2x26# (didn't realize it was supposed to be SIXTY pounders - oops)
2x (1-6 Pull Up Ladder) - Strict, C2B [I only did 1 set, and pulled as high as I could strict)
2x25 KB Bicep Curl - 2x16# KB
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