220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns

Weightlifting

Pendlay Row (1×3 Heavy, 2×4-6 @ 90%, 2×6-8 @ 80%)

Wide Grip Pullup (4x max Reps (5-12))

Scale is Wide Grip Negative – 3 Seconds Down

Upright Row (4×8 – Superset With Face Pull)

Hands wide enough that forearms are perpendicular to the floor at the top of the pull.

Banded Face Pull (4×8 – Superset with Upright Row)

Power Shrug (4×10 – HEAVY HEAVY)

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