week 31

adarq block week 3: Fri

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 45, 40, 35

Seated rows
5 x 30, 40, 50, 60, 80, 85, 85

Bench
5 x 30, 40, 50, 60, 80, 85, 85

Weighted pullups
5 x BW, 5, 10, 15, 20, 15
10 x BW

Back extensions
20, 15