Day #3 Back and Shoulders
Short Warm up

Exercise #1
Lat Pull downs/ Seated banded row
Both gym and home crew will perform the same version

Exercise #2
Gym version Seated barbell strict press
Home version Seated Double Dumbbell strict press

Exercise #3
Standing Lateral raises
Both gym and home crew will perform the same version

Exercise #4
Conditioning
Inclined push-ups
Air squats
Single arm bent over row
Lateral dumbbell hops