2023/12/10

Warm-up / Cardio

10:00 BikeErg

Back

4 Sets

• 10 Lat Pulldown (104/60)
• 10 Bent Over Barbell Row (55-55-75-75/55)

4 Sets

• 12 Seated Cable Rows (double handles, 93/71)
• 15 Face Pulls (CS blue, reg red)

3 Sets

• 10 Deadlifts (85)
• 15 DB Shrugs (50/35 DBs)

Abs

2 Sets

• 10/10 Scissor Leg Circles
• 8/8 Dead Bug Reach w/ Static Push
• 8/8 Plow Rows
• 12 Locust Twister
• 6/6 Low Lunge Twist
• 6/6 Wanda Twist
• 12 Teaser Rainbows