Tuesday, January 31, 2023

A1. Seated BB strict press.

6reps x 5 sets

A2. Supinated BB row.

x8-10 x 5 sets

A3. Lateral Delt Raises

x10 x 5 sets

B. 4 rounds

upper back supported Single arm db bench press x 8/side

Single arm supported kb row x 10/side

C. Workout

minute 0-6:00

500m row

30 CtB

500m row

Minute 6-12:00

500m row

30 pull ups

500m row

Minute 15:00

[partition any way you want]

100 deficit push ups

100 sit ups

every break do 20 double unders

D. flex

strict chin ups x amrap x 3

tricep kick back x 10/side

rear delt raise x 15x 3

incline straight bb curls x 15 x3