8-12-21 thursday special exercises upper

Main work

• 10 min EMOM
  every min on the min do:
  10 bench press @ 40%
• Then,
  3 Sets:
  20 Incline Chest Supported DB Rows
  20 Head Down, Shoulders Back DB Shrugs
  100 Band Pull Aparts
• Grip work
  Dumbbell Wrist Curl -
  3x20 Dumbbell Wrist Extension (reverse grip)
  3x20 *Max Dumbbbell Weight you are capable of
  *Kneel with forearms supported on a bench, wrists hanging off edge of bench