Day: February 24, 2024

2024/02/24

Warm-up / Cardio

10:00 Row

Test

MAX Dead Hang

I got 2:00 and B got 1:30.

Upper Body

4 Sets

  • 12 Incline DB Bench Press (35/25-20-20-20)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

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

4 Sets

  • 10 Shoulder Press (65/45-35-35-35)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants