Tuesday, December 27, 2022

A1. Chin Up

5 reps [weighted] ideally x 4 sets

A2. Side Delt raise

15 x 4 sets

B1. Hex DB Floor press

3020 for 12 reps x 4 sets

B2. Plate front delt raises

20x 4 sets

C. Mixed modal Work

4 T2B

8 DB S2OH [alt 4/4 or each rep] 50/35#

8/6 cal ski erg

x3:00 on / 1:00 off

x2

rest 3:00

100/80 cal bike erg for time

D. Flex -

D1 Seated seesaw press x 20 x 3

D1 barbell curls x 15 x3

D2 db skull crushers x 15x3

D2 seated lat pull downs x 12 x3

F. banded tricep ext. x 100 reps