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 4x8, 90's x 1x8
- Cable Face Pulls: 40x 10x10
Upper Back and Shoulders (every 3:00):
- Landmine High Pulls: 53x 2x10, 52x 2x10
Back and Traps Superset (every 3:00):
- Assisted Pull Ups: 2x 1x10, 1x 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 40, 10 (10 seconds rest)
Cardio (20:00 minimum):
- Walk with the dog for 2.02 miles in 29:12
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