Friday 2.05.21

   Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x 3x10

- Rear Delt Flyes: 5x 3x10

- Prone DB External Rotations: 5x 3x10

Strength Training:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 5x6

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 5x8

- VTT: 5x20

Upper Back and Rear Delts Superset (on the 2:00):

- Prone DB Face Pulls: 30's x 5x10

- Rear Delt DB Swings: 30's x 5x10

Traps (on the 2:00):

- Single Arm Barbell Suitcase Shrugs: 100x 4x12 (each arm)

DB Hammer Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Barbell Spider Curls (50 reps, minimal rest):

- 38x 20, 16, 14