Warm Up x 2 Sets
Farmer Carries 50# dumbbells (from seated row to pull up machine and back)
Wrist Banded Push Ups x 10 reps (ask for ankle band at front desk - black)
Cable Face Pulls 42.5# x 12 reps
*No rest between the two, 1-2m between sets*
Super Set x 4
Bench Press @ 105# (25#+5# each side) x 8-10 reps
HEX Bar Deadlift @ 185# (45#+25# each side) x 8-10 reps
*2 minutes rest between sets*
Super Set x 3
Split Squats Goblet Style with 40# Dumb Bell x 10 reps each side
Lat Pull Down Wide Grip @ 100# x 10-12 reps
*2 minutes rest between sets*
Super Set x 3
Eccentric leg drops x 12 reps
Bench supported dumbbell rows @ 30# each x 10 reps
*1-2 minutes rest between sets*