Friday 09.06.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 95x11, 135x10, 185x9, 209.25 x 5x8

- Banded Neck Extensions: 8x10

Traps with Neck and External Rotation (every 3:00):

- Kelso Shrugs: 211x 3x10

- Neck Extensions: 2x10 (with first two sets of shrugs)

- Band External Rotation: 1x10 (with last set of shrugs)

Rear Delts with External Rotation (every 3:00):

- Rear Delt DB Rows: 40’s x 3x10

- Rear Delt Swings: 40's x 3x10

- External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- Spider Curls: 80x 3x12

- External Rotations: 3x10

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0x 3x10

- Banded External Rotations: 3x10