Activations/Prep

A1 pin pronation/supination (sub with offset DB) – 3 sets, 8-10 reps (total), 30 seconds rest between sets

B1 wrist curls – 12-15 reps
B2 wrists extension – 12-15 reps
3 sets, no rest between exercises

C1 pronated DB curls – 12-15 reps
C2 DB hammer curls – AMRAP (same weight as above)
3 sets, 1 minute rest between rounds

D1 farms walk (trap bar or dumbbells) – 3 sets, 50-60 second per set, 1 minute rest between sets

**all sets listed are working sets. Always take as many warmup sets as needed.

The piece of equipment for the first exercise is called: “Titan Loadable Power Pin”