Warm-Up

2 Sets
Tall Plank Lateral Walk 2,5m/side
8x/arm Single Arm Trap 3 Raise w/ DB Isometric
10x Scapular Pull-Up (pause 1sec at top)

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3 Sets

A1) Farmers Press: 8-10/arm; rest 60sec

A2) Narrow Grip Floor DB Press: 10-12reps; rest 60sec

A3) Alternating DB Curls: 8-10/ arm; rest 60sec

• A1 pick heavy weight for farmer hand ——————————————————————

3 Sets
10 Renegade Rows 22,5/15 kg
Row 250/200m @ 90% effort
rest 1min between sets

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3 Sets
10-12 DB’s Upright Row @ 2121
10-12 Plank Body Saw @ 3010
10-12 Lying DB’s Tricep Extensions @ 30X1