Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 38x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Chin Up: 0 x 5x8
- DB Face Pulls: 35's x 5x8
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 5x10
- Incline DB Shrugs: 75's x 5x10 (3-second holds)
Biceps (every 2:30):
- Barbell Spider Curls: 66x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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