Thursday, September 8, 2022

A.3 sets

Incline Bench Press x 6-8 [build from LW]

Rear Delt Flies x 15

rest :30-:45

B. 3 sets

Incline Support Alt. DB or KB rows [holding opposing DB up top] x 20 /10/side

Seated Rotating Curls x 12

rest :30-:45

C. 3 sets

DB Preacher Curl x 12/side

Side Angle Banded Tricep Ext. x 12/side

D. Capacity Thursdays

Top of every minute for 5:00

:15 sprint on ski erg

@ minute 8:00 - 15:00

1 wall walk

2 devil press, 35/25#/hand

3 box jump overs

[add one rep to each movement each round]

@ minute 15:00-20:00

Bike erg for calories