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September 8, 2016 @ 8:00 am - 5:00 pm
For all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Pullups (3 Sets to failure + rest/pause for extras)
Lat Pulldowns (3 x 18)
Lat Pulldowns (Reverse Grip) (3 x 18)
Seated Cable Rows (3 x 20)
Machine Rows (3 x 20)
Hammer Iso Lateral High Row (3 x 15)
Weighted Hyper-extensions (5 x Failure)
Barbell Shrugs (5 x 15)
15 Minutes Elleptical (Steady State)