Conditioning
BikeErg
10,033 m
Accessories
Strict Pull Up
4 sets x 5 reps
Banded Strict Press
4 sets x 10 reps @ bar + red bands (Last bench hole)
Prone Shoulder Extensions
4 sets x 12 reps @ 10#s
Ring Dip
4 sets x 8 reps @ 10#
Tabata Prone Dumbbell Row
20#s (12+ every set)
Rower Pike Up
5 sets x 10 reps
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