Friday 02.03.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 50x11, 100x9, 140x7, 190x5, 230x3, 280x1

- Close Grip Bench Work Sets: 227x 1x8, 226x 3x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 1x10, 52x 3x10

Triceps and Shoulders (every 3:00):

- Dips: 1x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 93x 3x12

- Elbows Out DB Extensions 50 reps: 35's x 38, 12 (10 seconds rest)

Cardio (20:00 minimum):

- Walk/jog with the dog for 2.02 miles in 23:16