Friday 1.22.21

 Warm Up:

Shoulder Circuit (on the 3:00):

- Prone Y Raises: 5x 3x10

- Rear Delt Flyes" 5x 3x10

- Prone External Rotations: 5x 3x10

- Straight Arm Pull Downs: 3x10

Strength Training:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 5x6

- VTT: 5x20

SUpinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 5x8

- VTT: 5x20

Upper Back and Lat Superset (on the 2:30):

- Prone DB Face Pulls: 25's x 5x10

- Straight Arm Cable Pulldowns: 12 x 5x10

Hammer Curls with Fat Gripz and No Money's (on the 2:30):

- Curls: 40x 2x10, 35x 2x10

- No Money's: 4x10

Spider Curls (50 reps, minimal rest):

- 38x 20, 16, 14

Finisher:

- KBS: 80 x 52 reps unbroken