Strength Training:
Deadlifts with Band Pull Aparts (every 3:00):
- Deadlifts: 45x10, 135x9, 225x8, 283x7, 323x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Close Grip Bench Press:45x12, 95x11, 135x10, 185x9, 220x 4x8
Arms Circuit (every 3:00):
- Spider Curls: 77x 4x10
- DB Skull Crushers: 45';s x 1x10, 40’s x 3x10
- Elbows Out DB Extensions: 45's x 1x10, 40’s x 3x10
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