Monday 3.01.21

A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

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

- Chin Ups: 4x7, 1x6

- VTT: 5x20

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

- Rows: 4x9, 1x8

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 1x10, 30's x 4x10

- Rope Face Pulls: 18x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:30):

- 60x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Reverse Spider Curls (50 reps, minimal rest):

- 30x 22, 16, 12 (stay at this weight)

P.M. Conditioning:

5x 2:00 Rounds of:

- 30 KB Swings at 70 lbs

- Row for the rest of the round

Meters Rowed: 1162m in 10:05