Week 11 of Training:

Day 1:

A. AMRAP Banded Strict Pronated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets.

B1. DB Powell Raises @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute

B2. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute

Day 2:

A. AMRAP Banded Strict Supinated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets.

B1. DB External Rotations @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute

B2. DB Tate Press @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute