Started out with 3 sets of 3 for Explosive Push-ups
Hit 3 sets of 70, 60 and 60 seconds for IT Rotational Push-ups
Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets
Hit 3 sets of 8 for Svend's Presses
Moved onto 3 sets of 8 for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep
Got in 3 sets of 6 for IT Rotational Pull-ups
Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves
Got in 3 sets of 12 for DB Pull-overs
Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:
a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 15/15 for Abdominal Reverse Crunch Roll-ups, hitting 15 reps of the full movement followed immediately by 15 reps f the second half of the movement
Finished up with Joint Mobility work
Great night!!
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