Thursday 12.26.19

Warm Up:
- Vacuum Trunk Twists: 5x10
- Straight Arm Pulldowns: Orange CS Cords x 10, 9, 8, 7, 6
- 1-Arm DB High Pulls: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)
- 1-Arm DB Press: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)

Strength Training:
Vertical Push/ Pull Circuit:
- Straight Arm Pulldowns: Orange CS Cords x 10x5, then 4, 3, 2, 1
- 1-Arm DB High Pulls: 50x 10x5, then 4, 3, 2, 1 (each arm)
- 1-Arm DB Press: 50x 10x5, then 4, 3, 2, 1 (each arm)

Arms Superset:
- DB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35's x 3x12

Arms Finisher:
- Elbows Out DB Extensions: 30's x 46 reps unbroken
- EZ Barb Spider Curls: 20x 46 reps unbroken

Workout Totals: 100 total reps of pulldowns, high pulls and presses