A2. One Arm Banded Front Raise 2x8ea
A3. Leg Swings 3x10ea
A4. Plate Front Raise 3x10 @ 25#
5 Rounds of 30 sec on 30 sec off:
Press, 115#
Strict Pullup
Seated Hamstring Curl, 80#
Supine Ring Pullup
Deficit Pushups
Bent Over Rear Delt Fly, 25#
17-12-11-9-9 = 58
13-9-8-8-8 = 46
14-16-17-17-17 = 81
15-12-11-10-8 = 56
25-21-22-20-17 = 105
17-17-17-14-14 = 79
Total reps = 425
Trap 3 Y Raise (on incline back extension) 3x8 @ 15#
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