Monday 10.14.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 222 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):

- 1-Arm Cable High Pulls: 35x 3x10

- Push Ups: 3x10

Downward Pull with Push Recovery (every 3:00):

- Lat Pulldowns: Stack+Band+20x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.5x 3x10

- Push Ups: 3x10

Cardio:

- 2.01 mile walk with 20.75 pound vest in 30:10 (265 calories)