Upper body strength and speed...
Warm up 100 external rotators
100 rear flys....should be nice and painful,tired feeling
Work up to a 3 rep max weighted pull up in 7 min
Bench press 50% 1 rep max with pause at bottom explode up
15 sets of 3
Between the first 8 sets perform 15 curls
The last 7 perform cable rows 15 reps
Move quickly through this no longer than 20 min
Finish with DB military press and horizontal pull ups
5x 15 circuit fashion
Done
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