Day: December 13, 2023

2023/12/13

Warm-up / Cardio

  • 10:00 BikeErg
  • 10:00 TrueForm Walk

Upper Body

Part 1

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

Part 2

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

Part 3

  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups (18-14/12-12)

Mobility

2 Sets

  • 10 Cat/Cow
  • 20 Laying Hip Openers

I started to feel my back during the middle of the workout, so I skipped out on the fancy ab/mobility work.