UPPER
Warm Up:
Band Pull Aparts 50x
Pallof Press 2x10 ea.
Kayak Pulldowns 2x8 ea.
Main Work:
2-Arm Landmine Row to 20RM
Neutral Grip Pull Up 4x8
Secondary Work:
Flat DB Bench Press 3x10
Neutral Grip Seated Cable Row 3x12
Incline Cable Flies 3x15
Accessory
Rear Delt Cable Flyes 3x10
Crunches 4x30
Cool Down:
Stretch and Foam Roll
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