Wednesday 04.10.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 4x8, 1x7

- Cable Face Pulls: 70x 2x10, 67x 8x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 47 x 4x9

- Kelso Shrugs: 207x 3x10, 1x9

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

- 1-Arm Cable Curls: 37 x 2x12, 1x11

- Rear Delt Swings: 40's x 3x11

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x11

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 16 seconds