2024/03/24

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (40/25)
• 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 + 35/15)
• 6 Strict Pull-ups

I increased 5# and was back doing pull-ups after two weeks of band pulls. Felt good and did each round 4-1-1.

4 Sets

• 10 Shoulder Press (75/45)
• 12/12 Banded Wood Choppers (up, blue)

Increased 5# on these too, which was tougher.

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

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