Strength Training:
Back Superset #1 (every 3:00):
- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 1x8, 4x7
- Cable Face Pulls: 63x 2x10, 67x 8x10
Back Superset #2 (every 3:00):
- 1-Arm Cable Crossbody High Pulls: 43x 1x10, 40x 3x10
- No Moneys: 2x13, 2x12
Biceps and Back Superset #3 (every 3:00):
- 1-Arm Cable Curls: 33x 1x12, 2x11
- DB Y Raises: 20's x 2x12, 15’s x 1x12
Back Mobiltity Superset (every 3:00):
- Straight Arm Pulldowns: 67x 3x12
- Scap Pull Ups: 0 x 2x9, 1x8
Grip and Shoulder Work:
- Hollow Hang: 12 seconds
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