Monday 10.21.24

Strength Training:

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

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212.5 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

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

- Kelso Shrugs: 224 x 3x10

- Band Neck Extensions: 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 Landmine High Pulls: 55.25 x 3x10

- Push Ups: 2x11, 1x10

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

- Pike Pull Ups: 2.75x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 81 x 3x10

- Push Ups: 3x10

Cardio:

- 2.02 mile walk with a 21.25 pound vest in 30:17 (274 calories)