Monday 12.21.20

  Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 260x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 2x12, 12x 1x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 40x 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm