Strength Training:
Push, Pull, and Upper Back Circuit (every 3:00):
- Dips: 5x 1x8, 0x 9x8
- Landmine High Pulls: 0x13, 10x12, 20x11, 27x10, 32x9, 37x 5x8
- Band Pull Aparts: 10x10
Shoulders and Upper Back Circuit (every 3:00):
- DB Y Raises: 20’s x 1x10, 15’s x 4x10
- DB Lateral Raises: 35's x 1x10, 30's x 4x10
- No Moneys: 5x10
Arms Superset (every 3:00):
- Bodyweight Skull Crushers: 4x12 (11 holes below bench press height)
- Barbell Curls: 80x 4x12
Triceps Finisher (Minimal Rest):
- Single Arm Reverse Crip Cable Pushdowns with Orange CS Cord: 10 to 1
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