10/17/24

Wwarm up

1 minute plank

1 minute row

30/30 second side plank

30 second squat hold

30 seconds of hand release push ups

Strength

DB bench-Heavy 10

Then

3 rounds

7 db bench

7/7 lateral lunges

12/12 single arm row with db bench weight

Box squat-Heavy 10

Then

3 rounds

7 squats

4-7 incline db bench (same dbs as flat bench)

Max chin ups