Thursday, February 10, 2022

A.3 sets

BB strict press x 6

DB floor press x 12

Plank hold x:30 on hands

B. 3 sets

Chin-Ups x 4-6 reps [weighted if you need to]

KB hinged Rows x 12

Iso alt. curls x 10/side [hold one @ 90deg angle while other curls - alt each rep]

C. Capacity Thursday's

5 rounds

20/16 cal bike

20 db plank rows, 50/35# /h

15 K2E

+

5 rounds

20/16 cal bike

20 db alt. hang clean to OH, 50/35#

20 push ups

D. Finisher - if there is time

100 leg lowers