Workout: 7_30_2024

Warm up

2x: Overhead arm circles x 10/10 + Arm circles x 10/10 + scap push ups x 8 3x: weighted OH raises x 10 + push ups w/3s pause at bottom of each x 6 + lat stretch on wall x 20s – Partner 4 min ski (moderate pace)

Strength

1. 3x: Elbows tucked biceps curls x 12 (slow, focus on contraction) + SA DB Ext. behind head x 10/10 + Prone DB Row x 10 2. 5×3 bench press @85% + 4 wide grip pull ups + 4 narrow chin ups

Work

– 3 minute max distance bike 3x: – Plate push >< – Plank Pulls x 10- Dead bug DB press x 10 – 3 min max distance bike