20250604

Training Session Focus: Maximize the pulling volume with tempo and short rests.

Warm Up:
2 Rounds
10 Banded Rows
10 Prone W Raises
:30s Ring Row Hold
10 Kneeling Banded Lat Pull Downs
5 Tempo Chin Ups (30X0)

Main Workout:
Superset x 4
Barbell Pendlay Rows - 12
Seated Cable Rows - 15

Superset x3
DB Shrugs w/ :02s Hold -15
Zottman Culrs - 10
Incline DB Curls - 10

Finisher:
3 Rounds
Max Effort Banded Rows x:45s
:15s Rest
Max Effort DB Curls x:45s

Cool Down:
2 Rounds
Bent Knee Dead Hang - 1:00
Forearm/Wrist Stretching - :30s per side
Lying Lat Stretch - :45s per side