Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 25's x 10x10
- DB Face Pulls: 25's x 10x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
Strength Training:
Chin Ups:
- 10:00 EMOM: 10x1
Cable Rows and Band Pull Aparts:
- Cable Rows: 160x 8x10 (Switch to Chest Supported Rows)
- Band Pull Aparts: Red Band x 8x10
Traps and Upper Back:
- DB Shrugs: 130x 8x10
- Barbell Front Raises: 45x 8x10
Incline DB Curls:
- 30's x 4x12
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