Friday 01.20.23

Strength Training:

Upper Body Push and Upper Back Superset (every 2:30):

- Close Grip Bench Warm Up Sets: 46x11, 96x9, 136x7, 186x5, 226x3, 276x1

- Close Grip Bench Work Sets: 226x 1x8, 225x 3x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 42x 1x10, 51x 3x10

Triceps and Shoulders (every 3:00):

- Dips: 0x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 92x 2x12, 91x 1x12

- Skull Crushers 50 reps: 45x 35, 35 ( 10 seconds rest)

Cardio (20:00 minimum):

- 2.66 mile walk with the dog in 39:17