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Workout: 10_12_2021

Warm up

3x: Plank wave push ups x 5 + Band pulls x 15 + Dead hang x 20s

3x: Strict DB Press x 10 + weighted arm circles x 10/10

Strength

1) 2x: Single arm DB Press x 8/8 + Single arm DB rows x 8/8

2) 3x: barbell Push press x 8 + Lateral Raises x 10 w/10s hold on last rep

3) 3x: Barbell push jerk x 5 + Standing DB Biceps curls x 12

Work

10>1 ladder:

  • DB Burpee to press
  • Rotational throws (10R/10L, 9/9, 8/8, etc)
  • Pull ups
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