Started out with Joint Mobility and Flexibility work.
Then hit some strong Isometric Work for the Neck
Then hit 3 sets of 10 of each movement in the following circuit:
a.) DVR Full Range Pec Contraction
b.) DVR Shoulder Rolls
c.) DVR Wrist Twist/Triceps Contractions
d.) DVR High Reaches
e.) DVR 1-arm Pull-ups
f.) DVR Abdominal Contractions
g.) DVR Squats
Then finished off with 3 rounds of Larry Scott's "Ring of Fire."
Fun Stuff.
Had the evening off!
Here's some channeling of my inner Frank Zane:
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