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8/21/25

Warm Up

1 Minute plank

10 balboas

10 Rear delt flys

30 seconds max Push ups


Strength

Increase weight each round

15/12/9/6

Bench press

DB Skull crushers

Underhand grip barbell row

Hammer curls

Cal bike-For time


Then

Build a heavy 6

Bench Press

Underhand grip row


Then

3 Rounds

3 Bench presses

6 Cal Ski

9/9 Single arm rows

12 Leg raises with hip thrust


 
 
 

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