2024/02/17

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 DB Bench Press (50/25)
• 12/12 Pallof Press (blue)

4 Sets

• 10 Exercise Ball Push-ups
• 12 DB Curls (20/15)

4 Sets

• 12/12 Landmine Press (35 bar + 30/15)
• 6 Strict Pull-ups

4 Sets

• Single Arm DB Press (6/6@40 / 10/10@20)
• 8-12 Half-kneeling Banded Woodchop (blue)

Abs

2 Rounds

• 12 Halos
• 12 1/4 Halos
• 20/20 Suitcase March
• 20 Front Rack Twists
• 10/10 Front Rack Shoulder Opener
• 20 KB Passes

I used a 20# kettlebell for everything.