Notes
UPPER C.
- Band pull-apart, 1 x 20.
- Around the worlds, 50 lb KB, 1 x 20 rotations.
- Shoulder halos, 20 lb KB, 1 x 24 rotations (alternating).
- Face pull, 17,.5 lbs, 1 x 12.
- Front/back windshield wipers, 5 lb plates, 1 x 21.
- Side windshield wipers, 5 lb plates, 1 x 21.
- BB OHP, 3 sets. 65 - 8, 70 - 8, 75 - 6.
- BB row, 3 sets. 75, 80, 85 - 12 each.
- Floor fly, 50 lb DBs, 2 x 10.
- DB delt row, 20 lbs, 2 x 15 each arm.
- Suitcase carry, 75 lbs, 1 x 60 steps each side.
- Back extension Y, 5 lb plates, 1 x 10.
- Oppo elbow to knee plank, 1 x 40.
- BB wood chop, 27.5 lbs, 1 x 16 each side.
- Plank pushaway, 1 x 20.
- Pronate/supinate wrist, 5 lbs, 1 x 15 each side.
- Radial/ulnar deviation, 17.5 lbs, 1 x 16 each.
Gripper inverted grip, rubber bands