Warmed up with some PVC Passes.
Shoulders & Arms
Shoulder Press
- 10×45
- 5×65
- 5×85
- 5×100
- 5×110
- 5×120
- 5×125
3 Sets
- 12 DB Upright Rows (25#)
3 Sets
- 12 Seated Rear Delt Fly (12#)
3 Sets
- 15 Cable Curls (38#)
- 10 Strict Ring Dips
3 Sets
- 20 Cross Body Hammer Curls (20-25-25#)
- 10/10 Tricep Kickbacks (20-25-25#)
Conditioning
2 Rounds (Partner)
- 34 Pull-ups (2×10-7)
- 80 Air Squats (2×20-20)
- 320 Jump Rope (2×80-80)
Took us 11:15 to finish.