military press 55.10 70x5 80x5 90x10 super set with pull ups 4 sets of 5
db bench press 50x10x5 super set with band pull aparts green band (red was too hard) x20x5
db bent over rear raise 15x10 15x10 10x10 super set with db lateral raises 15x10 10x10 10x10
conditioning 5 min warm up jog
sprinting 70m-100m x10
5 min cool down jog
**i used the green band for pull apart and held approximately 6inches in from each end.
**my back felt fine at the start of my workout but got more inflamed after overhead pressing.
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