Ab Wheel
- 5
Jump Rope
1 minute rest in between rounds.
Used the Gymboss interval timer to set the intervals.
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
Barbell Curl
- 45 lb: 10
- 75 lb: 10
- 100 lb: 7,7
- 45 lb: 12
Neck Training
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 10
- 120 lb: 7
- 90 lb: 5
- Drop set.
- 70 lb: 10
- Drop set.
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 10
- 120 lb: 7
- 90 lb: 5
- Drop set.
- 70 lb: 10
- Drop set.
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 70 lb: 10
- 90 lb: 7
- 70 lb: 5
- Drop set.
Cable Hammer Curls - Rope Attachment
Super set with tricep pushdowns.
- 32.5 lb: 12,12,12,12,12
Triceps Pushdown - Rope Attachment
Super set with cable hammer curls.
- 32.5 lb: 12,12,12,12,12
