Thursday 12.10.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 4x2, 6x1

- Body Rows: 4x7, 6x6

- Vacuum Trunk Twists: 10x20

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

- Behind the Back Barbell Shrugs: 258x 4x10

- Reverse Flys: 20's x 4x10

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

- Low Cable Face Pulls: 12x 3x12

- DB Reverse Swings: 30's x 3x12

Lean Away Hammer Curls (on the 2:30):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (29, 19, 2)

Forearm Levers (3x 10):

- 6.25x 3x10