Week 23 of Training:

Day 1:

A. TRX Row, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

B1. Half Kneeling DB or KB Strict Press Single Arm, 8 reps/each arm x 3 sets, rest 1:30 between sets.

B2. Dead Hang Pronated Grip, 20-30 seconds, rest 20 seconds, 20-30 seconds x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX Row, 10-12 reps @ tempo 0 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

B1. KB Row Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between sets.

B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 1:30 between sets.