Week 48 of Training:
Day 1:
A. TRX Row, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets.
B1. Standing DB or KB Strict Press Single Arm, 8 reps/each arm x 3 sets, rest 1:30 between sets.
B2. Dead Hang Pronated Grip, 35-45 seconds, rest 20 seconds, 35-45 seconds x 3 sets, rest 1:30 between sets.
Day 2:
A. TRX Row, 12-15 reps @ tempo 0 second raising + 0 second lowering x 4 sets, rest 1:30 between sets.
B1. KB Row, 12 reps x 3 sets, rest 1:30 between sets.
B2. DB Hammer Curls, 10-12 reps x 3 sets, rest 1:30 between sets.