Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 70's x12, 75's x11, 80's x10, 85's x9, 90's x 1x8, 85's x 3x8
- Cable Face Pulls: 40x 1x13, 37x 3x13, 37x 4x12
Upper Back and Shoulders (every 2:30):
- Landmine High Pulls: 51x 2x10, 50x 2x10
Biceps and Upper Back (every 3:20):
- Single Arm DB Spider Curls: 40x 1x12, 35x 2x12
- DB Y Raises: 20's x 1x12, 15's x 2x12
Cardio (20:00 minimum):
10x 2:00 Rounds of:
- Assisted Pull Ups: 1x9, 9x 8
- Row until the end of each round
Score: 81 Pull Ups and 3044m rowed
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