Strength Training:
Pull with Neck Extensions (every 3:00):
- Chest Supported Rows: 60.25 x13, 90.25 x12, 120.25 x11, 150.25 x10, 180.25 x9, 210.25 x 5x8
- Banded Neck Extensions: 10x10
Traps with External Rotation (every 3:00):
- Kelso Shrugs: 215x 3x10
- Band External Rotation: 4x10
Lats with External Rotation (every 3:00):
- Pike Pull Ups: 0.75 x 3x10
- Banded External Rotations: 3x10
Biceps with External Rotation (every 3:00):
- GHD Preacher Curls: 80 x 2x9, 2x8 (work up to 4x10)
- External Rotations: 3x10
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