Friday 3.05.21

 A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

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

- Pull Ups: 4x7, 1x6

- VTT: 5x20

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

- Rows: 4x9, 1x8

- VTT: 5x20

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

- Rear Delt DB Swings: 35's x 1x10, 30's x 4x10

- Rope Face Pulls: 18x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 60x 4x12 (each Arm)

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

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 35x 3x15

- Snatch Grip Barbell Front Raises: 35x 3x15

P.M. Conditioning:

5 Rounds for time:

- 30 KB Swings @ 70 lbs

- 250m Rows

Time: 11:43