Warm Up x1:

Row 500

20 squats

20 pushups

20 situps

20 mountain climbers (outside the foot)

 

Mob: LAX smash hips, shoulders, pecs, and triceps

 

Lifts:

Supersets!

  1. JM Press 3x10, 7-8 RPE

          DB Row 3x10, 7-8 RPE

     B.  Front Squats 3x10 @ 65% 1RM

           Diamond Pushups 3x10

Accessory!

  C. Bulgarian Split Squats 3x8, 7-8 RPE

  D. GHD Back Extensions 3x8

Conditioning:

Interval Rowing for cals, 8:00

:20 row :10 rest

 

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