2/23 Shoulders and Core [CHALLENGE WK8/DAY3]

[Challenge week 8/day 3] Happy Wednesday! 2/23 Training Day Overview: Suggested Accessory Equipment: large loop band Warm Up: Foam Roll, 10 minutes steady state cardio 1. Seated Military Press: 6S/2-4R [1-2 warm up sets] 2. Barbell Push Press: 5S/10R [every 30 seconds] Compound Set: 3. Seated Dumbbell Lateral Raise: 3S/1R + 20R [10 second hold at the top of the first rep, steady tempo on the last 20R] 4. 6 Way Raise to Banded Pull A parts: 3S/6-8R 6 way raise + 15R banded pull a parts Compound Set: 5. Plank Walkout: 3S/6-8R [weighted for difficulty] 6. Weighted Crunch: 3S/20R 7. Barbell Overhead Carry: 1S/1 Minute 8. Burnout Challenge: Banded Behind the Head Overhead Press: 1S/F [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]