Thursday 12.17.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 5x2, 5x1

- Body Rows: 5x7, 5x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 259x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Ring Face Pulls: 0x 3x12

- DB Reverse Swings: 30's x 3x12

Hammer Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (30, 20)

Forearm Levers (3x 10):

- 6.25x 3x10