Thursday, July 15, 2021

A1. Single Arm Meadows Row

20 reps x 3 sets

rest as needed

A2. Standard Plank

:60 seconds x 4 sets

WEIGHTED here!

B1. Barbell Push Press

10 RM in 3-4 sets

rpe 8

rest as needed

B2. 1/2 Kneeling KB Chop and Lift

12 each side x 4 sets

C1. Single Arm Cannonball Bench Press

18/14/12/ AMRAP

C2. EZ bar curls

20/15/amrap till failure

C3. ARM Farmin

25/20/18/AMRAP TILL FAILURE reps of

Rear Delt Raises

FOrearm Curls

Banded OVerhead Triceps Extension

Front SHoulder Raises with respect to PROTRACTION of shoulders