Warm Up:
- Banded Shoulder Circuit
Strength Training:
Pull Ups and Body Rows (on the 2:00):
- Pull Ups: 9x2, 1x1
- Body Rows: 9x7, 1x6
Biceps and Rear Delts:
- Hammer Curls with Fat Gripz: 40x 1x10, 35 x 3x10 each arm
- Rear Delt Flyes: 25's x 1x10, 20's x 3x10
- Rear Delt Swings: 25's x 1x10, 20's x 3x10
Biceps and Upper Back:
- Barbell Spider Curls: 35x 20, 16, 14
- Ring Face Pulls: 0 x 20, 16, 14
Finisher:
- KBS: 70x 59 reps unbroken
Recovery:
- 7:00 of shoulder stretches
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