Tuesday 11.12.19

Warm Up:
Chin Ups and Vacuum Trunk Twists 10:00 EMOM:
- Chin Ups: 8x2, 2x1
- VTT's: 10x20

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 46x12, 96x11, 136x10, 186x9, 206x 4x8
- High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 50x 4x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Smith Machine Overhead Shrugs with Band Face Pulls:
- Shrugs: 140x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Hammer Curls:
- 40x 2x12, 35x 2x12

Biceps Finisher:
- Barbell Curls: 45x 41 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None