Strength Training:
Dips with Upper Back (every 3:00):
- Dips: 0x13, 0x12, 4x11, 9x10, 14x9, 19x 5x8
- Band Pull Aparts: 10x10
- No Moneys: 10x10
Shoulders (every 3:00):
- Landmine Presses: 57x 3x10, 1x9
Triceps and Shoulders Superset #1 (every 3:00):
- JM Presses: 104.5 x 3x12
- DB Lateral Raises: 35's x 3x11
Triceps and Shoulders Superset #2 (every 3:00):
- Cross Over Cable Pushdowns with ropes: 30.5 x 3x12
- DB Lateral Raises: 35’s x 2x11, 1x10
Grip and Shoulder Work:
- Hollow Hang: 16 seconds
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