Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 4x8, 85's x 1x8
- Cable Face Pulls: 40x 5x10, 37x 5x10
Upper Back and Shoulders (every 3:00):
- Landmine High Pulls: 52x 2x10, 51x 2x10
Back and Traps Superset (every 3:00):
- Assisted Parallel Grip Chin Ups: 1x 1x10, 0x 3x10
- DB Y Raises: 20's x 4x10
Biceps (every 3:00):
- Single Arm Spider Curls: 40x 3x12
- Finisher: 50 reps of Reverse Curls: 30x 36, 14 (10 seconds rest)
Cardio (20:00 minimum):
- Walked the dog for 1.94 miles in 29:30.
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