Monday 04.15.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 5x8

- Cable Face Pulls: 70x 3x10, 67x 7x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 63 x 4x910

- Kelso Shrugs: 207x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 1x12, 2x11

- Rear Delt Swings: 40's x 1x12, 2x11

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

- Straight Arm Pulldowns: 73 x 1x12, 2x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds