Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 65's x12, 70's x11, 75's x10, 80's x9, 85's x 4x8
- Cable Face Pulls: 37x 4x13, 37x 4x12
Upper Back and Shoulders (every 2:30):
- Landmine High Pulls: 51x 1x10, 50x 3x10
Biceps and Upper Back (every 3:20):
- Single Arm DB Spider Curls: 35x 3x12
- DB Y Raises: 15's x 3x12
Cardio (20:00 minimum):
10x 2:00 Rounds of:
- Assisted Pull Ups: 10x 8
- Row until the end of each round
Score: 80 Pull Ups and 2892m rowed
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