Thursday 04.18.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 1x8, 4x7

- Cable Face Pulls: 70x 4x10, 67x 6x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 4x9

- Kelso Shrugs: 208x 4x10

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

- Cable Curls: 63x 2x12, 1x11

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

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

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

Grip and Shoulder Work:

- Hollow Hang: 17 seconds