Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported DB Rows: 75's x13, 80's x12, 85's x11, 90's x10, 95's x9, 100's x 1x8, 95's x 4x8
- Cable Face Pulls: 43x 2x10, 40x 8x10
Upper Back and Shoulders (every 3:00):
- Landmine High Pulls: 54x 1x10, 53x 3x10
Back and Traps Superset (every 3:00):
- Assisted Pull Ups: 3x 1x10, 2x 3x10
- DB Y Raises: 20's x 4x10
Biceps (every 3:00):
- Single Arm Spider Curls: 45x 1x12, 40x 2x12
- Finisher: 50 reps of Reverse Curls: 30x 42, 8 (10 seconds rest)
Cardio (20:00 minimum):
- 50 lbs weighted walk with the dog for 2.02 miles in 32:16 (15:58 pace)
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