Thursday 12.24.20

Warm Up:

- None

Strength Training:

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

- Pull Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

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

- Behind the Back Barbell Shrugs: 260x 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 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25x 3x10