Tuesday, March 21, 2023

A1. Single arm DB push press.

2xx1 tempo

8reps per side for 4 sets

A2. KB guerrilla row.

10/side x 4 sets

A3. Banded pull aparts.

x20x4

B. 4 rounds.

BB Pendlay Row x 8 reps

rear delt flies x 15

C. Workout.

3:00 on / 1:00 off x 6 rounds

450m run

amrap pull ups/ TBB

you can swtch it up for CtB or bar MU or ring mU or rope climbs

Each round switch bt. pull up [variation] and T2B

D. flex

seated cable rows x 12x 3

oh tricep ext x 12 x 3

wide grip lat pull downs x 12 x 3

crossbody hammer curls x 20 x 3