Monday, July 13, 2020

A1. Incline Bench Press

Using your 5RM from last week, perform 7 reps every 3:00 x 7 sets

A2. rear delt raises

20 reps x 4 sets

use a weight that all 20 reps get done with more in the tank

B1. Box Step Ups

20 reps each leg x 4 sets rest as needed

B2. Back Elevated & Foot Elevated Hip Bridge

using 90% of your 20 RM, perform 3 x 20 reps rest as needed

C1. Wall Sit Marches

:90 seconds x 5 sets

C2. 16 reps x10 sets russian twists

EACH BREAK PERFORM 10 SKULL CRUSHERS and 10 DIAMOND PUSHUPS