Strength Training:
Pull with Neck Extensions (every 3:00):
- Chest Supported Rows: 75 x13, 105 x12, 135 x11, 165 x10, 195 x9, 210 x 5x8
- Banded Neck Extensions: 10x10
Traps with External Rotation (every 3:00):
- Kelso Shrugs: 214x 4x10
- Band External Rotation: 4x10
Lats with External Rotation (every 3:00):
- Pike Pull Ups: 0.5 x 3x10
- Banded External Rotations: 3x10
Biceps with External Rotation (every 3:00):
- GHD Preacher Curls: 80 x 10, 9, 8
- External Rotations: 3x10
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