Warm up:
Inchworms – 10 reps
Leg Swings Lateral/ Frontal – 10 reps of each
Complete each triplet 3 times*, exactly as written. Rest as needed between rounds and minimally within the round.
3 x Back:
6-8 BB Bent Rows AHAP
10-12 DB Alternating Alligator Flys (R+L=1) 15/20
15-20 DB Stability Ball Rear Delt Raises 8/10
3 x Shoulders:
6-8 OH Strict BB Press AHAP
10-12 DB OH Push Press 20/30
15-20 DB Lateral Raise 10/15
3 x Abs:
1:00 Plank Hold
10-12 Slow Count V-ups
20 Situps
Post Weights Used to Comments
*Less than 1 month please complete 2 rounds of each triplet with 1/2 reps and careful weight.
