Thursday 01.19.23

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 3x8, 85's x 2x8

- Cable Face Pulls: 40x 4x10, 37x 6x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 52x 1x10, 51x 3x10

Back and Traps Superset (every 3:00):

- Assisted Parallel Grip Chin Ups: 0x 4x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 40x 3x12

- Finisher: 50 reps of Reverse Curls: 30x 35, 15 (10 seconds rest)

Cardio (20:00 minimum):

- 50 lbs weighted walk: 1.92 miles in 30:16