Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 7, 7, 7
1-Arm Landmine Rows (4x10):
- 80x 10, 9, 9, 9
Fat Man Pull Ups (3x12):
- 0x 11, 10, 10
Traps and Upper Back Giant Set (3x15):
- Trap Bar Shrugs: 300x 15, 14, 14
- DB High Pulls: 40's x 15, 14, 14
- Band Face Pulls: Green Band x 15, 14, 14
DB Curls (50 reps) with Band Pull Aparts (100 reps):
- DB Curls: 40x 13, 12, 10, 8, 7
- BPA's: Red Band x 26, 24, 20, 16, 14
Band Reverse Curls (100 reps):
- skipped for time
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