2024/03/31

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (45/25)
• 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 didn’t use grips today and went 4-2 every set.

4 Sets

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

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

• 10/10 Stability ball rotations
• 5/5/5/5 Fire hydrants (with full range of motion back/through)