Warm Up:
- Crossover Symmetry Iron Scap (skipped, forgot the cords)
Strength Training:
Supinated Grip Barbell Rows (3x5):
- Rows: 45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 5
Pull Ups (3x10 or 30 reps):
- Pull Ups: 0x 8, 8, 8, 3, 3
Ring Rows (3x15 or 45 reps):
- Rows: 0x 12, 12, 11, 6, 5
Upper Back Superset (3x15 each):
- Behind the Back Barbell Shrugs: 270x 15, 15, 15
- Low Face Pulls: Orange CS Cords x 15, 15, 15
Jump Rope Total: 21 sets of 60 for 1260 total jumps
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