Chest supported row
8 sets of 8 adding one 25 at a time. Last set was to failure.
Db shrug
3 sets of 20 with the 100s
mini band reverse peck deck against rack
3 sets of 15
hammer curl
3 sets of 8 with 55s
Stranding banded abs
3 sets of 12
rope we did these one and two arm but made speed and gpp still the goal for these
1 arm at a time
front for 20 reps each side
side ways for 20 reps each side
bent ways for 20 reps each side
2 arms at a time
rope as high to ceiling as possible for 20 reps
done