Good quick blast to end the year.
@ home
Strict Single-arm OH KB Press:
88×10-10
88×10-10
88×12-12 (PR)
72×15-15
53×15-15
Standing Military Press (dowel):
blue ×8-8-8
Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-20
Side Laterals (superset with rear laterals):
reds ×15
reds ×15
reds ×15
Rear Laterals:
red ×15
red ×15
red ×15
Front Lateral Raises (dowel):
reds ×15
reds ×15
reds ×15
Band Curls (dowel, close, wide grips, reverse):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
BTB Pushdowns:
purple ×20-20-20
Pushdowns:
purple ×20-20-20
Reverse Pushdowns:
red ×20-20-20
Band Forearm Curl (dowel):
doubled reds ×50
Reverse Band Forearm Curls (dowel):
reds ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 30 minutes