warmup 1: 5min armbike
warmup 2:
10 - 6's bicep singles
- low back
- high front
- low cross
- high side
-30 plate shrugs
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wide rows / heavy hammers
1. 14 / 14 total
2. 12 / 12 total
3. 10 / 10 total
4. 20 / 20 total
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preacher / bent overs
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
4. 6 / 5 each
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lat pull drops x3 starting at 180 and 20 lb drops
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