UPPER
Warm Up:
Pull Aparts 50x
Landmine Jammer 3x10
Half Kneeling Cable Unilateral Row 2x12 ea.
Main Work:
Bent over Row (work up to heavy 10) then use this Weight For a Kroc Row Rep Max (w/ straps)
Inverted Rows (As many sets possible) x8
Secondary Work:
Chest Dips 3x10
Neutral Grip Seated Cable Rows 4x15
Military Press 4x10
Superset (x3):
Continuous Tension Pull Overs x12
Unilateral Incline Press x10
Accessory:
Landmine Lat Raise 3x10
Cable Rear Delt Rotations 3x12
Cool Down:
Stretch and Foam Roll
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