Thursday, January 5, 2023

A.4 sets

Barbell bent over row x 8

seated db curls x 12

sit ups x 24

[no rest]

B. 4 sets

Dips x 8 reps [weighted if you can]

Viking Press x 8/side [barbell set up to DB's in tall kneeling position]

Ring Rows x 12 reps

[no rest]

C. Capacity Thursday's

Chipper Thursday

100 cal machine of choice

90 air squats

80 cal machine of choice

70 push ups

60 cal machine of choice

50 K2E

40 cal machine