Day: February 26, 2024

2024/02/26

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

  • 12 Deadlifts (95) – 8/8 Single Leg Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/65-55-55-55)
  • 12 Tricep Pushdowns (60/38)

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/60-60-60-71)

4 Sets

  • 12 Seated Cable Rows (handles, 104/71)
  • 3×12 DB Dead Bugs (8)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (20# KB/15# DB)
  • 20 Plank Hip Dips over DB