Warm-up:
400 m Run/Row
20 Alt Leg V-ups (R+L=2)
Resistance Band Chest/Shoulder Mobility
Complete 2 X:*
10 Barbell Clean Curls AHAP
10 DB OH Press AHAP
10 DB OH Triceps Press AHAP
10 DB Bent Row R AHAP
10 DB Bent Row L AHAP
10 DB Hammer Curls AHAP
10 DB Lateral Raises AHAP
10 Resistance Band Triceps Press AHAP
Then compete 2 X:*
20 Barbell Clean Curls 45/65
20 DB OH Press 20/30
20 DB OH Triceps Press 20/30
20 DB Bent Row R 25/35
20 DB Bent Row L 25/35
20 DB Hammer Curls 20/30
20 DB Lateral Raises 10/15
20 Resistance Band Triceps Press M/H
Cool Down:
Post thoughts to comments
*Option 2 < 3 Months:
Complete 1 Round of each with slightly less weight
*Option 3 < 1 Month:
Complete 3 Rounds of 10 reps
Barbell Clean Curls 15/25
DB OH Press 10/15
DB OH Triceps Press 8/10
DB Bent Row 10/15
DB Hammer Curls 10/15
DB Lateral Raises 5/8
Resistance Band Triceps Press L/M
