Friday, January 20, 2023

Friday Warmup

10 min of the same aerobic work that youe been doing this week. But, this time, lets focus more on your HIPS and SHOULDERS.

within the 10 min, you must complete 50 Shoulder Circles and 50 SHoulder taps in any fashion. You also must complete 50 TOTAL Single Leg Glute Bridges

A1  Seated Military Press
10RM in 3-4 sets at an RPE of 8

REST 2:00 between

A2  Front Foot Elevated Lunges 33x0 Tempo x 6 reps x 3 sets

A3  Banded Face Pulls 30 x 3 sets

B1 Incline DB curls into Incline Bench Press

15 reps x 4 sets

B2  Incline Lateral Shoulder Raises 20 reps x 4 sets

B3  Single KB Front Rack Split Squat 10-12 reps each LEG x 4 sets

C1  1/2 Kneeling Banded Downward Chop 25 each side x 4 sets

C2  Single Arm Floor Press 10 reps each side x 5 sets