Diesel - 2.5s
Bat Wings - 5s
Band Bridges - 5 close stance, 5 wide stance
Push-Ups - 10x2
This works pretty well. They've also got the earthquake bar for pressing-type movements.
Press -
45*10
55*8
65*6
75*3
85*5*3
Right shoulder still felt a bit off.
Alt DB -
12lbs*8*4
Switch to 15lbs once 5 sets is pretty doable. 1 minute between sets here. Ideally this would be 15lb kettlebells just to make the rotation easier, but the gym might not have them.
LAPD -
75lbs*8
80lbs*8
75lbs*8
Still with the 3-parter. 80 was drastically harder than 75.
HS Plank - 10/10*10 (with the extra rest) - move the rest to after the 6th
TRX Row - 8*3
Power Pull - 8ea*3 - right is drastically weaker, and this is clearly an important exercise
Farmer Carry - 20lbs/hand * 6 lengths * 3 - Last might have been 4
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