Outside cards Flashcards
1
Q
Active Bar Hang
A
60 secs
2
Q
Flexed Bar Hang
A
33 secs
3
Q
Shoulder Ups (Shrugs)
A
20
4
Q
Band-Assisted Chin Ups
A
12 w/ 2 bands
5
Q
Band-Assisted Pull Ups
A
13 w/ 2 bands
6
Q
Hammer Curls
A
12 per side w/ 12.5 on pipe
7
Q
Farmer Carries
A
20 lb ea side
8
Q
Dumbbell Rows
A
15 @ 20lbs
9
Q
Negative Assisted Pull Ups
A
7
10
Q
Knees to chest
A
20
11
Q
Incline push ups
A
16
12
Q
Plank
A
1 min 30
13
Q
Tricep kickbacks
A
20 w/ 10 on pipe
14
Q
Negative pushups
A
11
15
Q
Hold @ failure
A
5 @ 3secs ea
