Saturday 3.13.21

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: 5x7

- VTT: 5x20

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

- Rows: 5x9

- VTT: 5x20

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

- Rear Delt DB Swings: 35's x 2x10, 30's x 3x10

- Band Face Pulls: Green Band x 5x10

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

- 61x 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: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Front Raises: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1