Day: November 29, 2023

Warm-up / Cardio

• 3:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 4:00 TrueForm Walk
• 10:00 BikeErg

Upper Body

• 20-14-14-10 alt Neutral Grip Front Raise (20/15# DBs)
• 10-8-8-6 Bent Over Back Fly (25/20# DBs)

• 12-12-10-8 Wide DB Curl (20/15# DBs)
• 10-10-8-6 DB Push-up to Side Plank Reach (20/15# DBs)

• 16-14-14-12 DB Halos (25/20# DB)
• 10-8-MAX-MAX Diamond Push-ups

I screwed up and did a max set to start. So ended up doing 15-8-15-13. Brandi’s max sets were 15-10.

Abs / Mobility

2 Sets

• 12 Table Pose Reaches
• 12 Down Dog Toe Touches
• 8/8 Side Plank Crunches
• 16 alt Spider Lunge T-frame
• 8 Candlestick & Reach