Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 70's x13, 75's x12, 80's x11, 85's x10, 90's x9, 95's x 2x8, 90's x 2x8
- Cable Face Pulls: 40x 8x10, 37x 2x10
Upper Back and Shoulders (every 3:00):
- Landmine High Pulls: 53x 1x10, 52x 3x10
Back and Traps Superset (every 3:00):
- Assisted Pull Ups: 1x 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 39, 11 (10 seconds rest)
Cardio (20:00 minimum):
- 50 lbs weighted vest walk with the dog for 2.0 miles in 30:01
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