Warm Up:
- Chest Supported DB Rows: 30x13, 35x12, 40x11, 45x10, 50x9
- Band Pull Aparts: Blue Band x 5x20
- Vacuum Trunk Twists: 5x20
Strength Training:
Chest Supported DB Rows (5x8) with No Money's:
- Rows: 55x 9, 9, 9, 9, 9
- No Money's: Red Band x 5x10
Chin Ups, Fat Man Chin Ups, and Straight Arm Pulldowns:
- Chin Ups: 0x 1, 1, 1, 1
- Fat Man Chin Ups: 0x 9, 9, 9, 9
- Pulldowns: Blue CS Cords x 10, 10, 10, 10
Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls: 45x 12, 12, 12
- Face Pulls: 0x 12, 12, 12
Lean Away DB Curls with Fat Gripz:
- 35x 12, 12, 12 (each arm)
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