Wednesday 12/29/21

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 45#s

Standing Cable Row

3 sets x 20 reps @ 47.5 kg

Step Back Lunge

3 sets x 8 reps each leg @ 40 kg

Stomach Vacuums

5 sets x 10 sec

Conditioning

BikeErg

14,048 m w/ Damper @ 5

31:03

Accessories

Single Leg Hamstring Curl

3 sets x 10 reps each @ 40#

Calf Raise

3 sets x 10 reps @ 130#

Single Leg Quad Extension

3 sets x 10 reps each @ 40#

Hip Abduction Machine

3 sets x 20 reps @ 100#

Hip Adduction Machine

2 sets x 20 reps @ 50#