Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 3x12, 13x11, 23x10, 33x9, 43x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: 2x9, 3x8
- DB Face Pulls: 30x 5x10
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 3x11, 2x10
- Incline DB Shrugs: 75's x 3x11, 2x10 (3-second holds)
Biceps (every 2:30):
- Barbell Curls: 83x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 10, 9, 8, 7, 6, 5, 4, 3, , 1
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