Day: March 2, 2024

Warm-up / Cardio

10:00 Cardio

Upper Body

4 Sets

• 12 Incline DB Bench Press (35-40-40-40/20)
• 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 (65-65-70-70/35-40-40-40)
• 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