Friday 06.16.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:45):

- Landmine Press: 0x14, 25x12, 50x10, 63x 5x8

- Landmine Press: 0x14, 25x12, 50x10, 63x 5x8

- Band Pull Aparts: 4x13, 4x12

Upper Back and Shoulders Circuit (every 3:00):

- DB Face Pulls: 45’s x 2x10, 40’s x 3x10

- Rear Delt Swings: 45’s x 2x10, 40’s x 3x10

- DB Lateral Raises: 40’s x 2x10, 35’s x 3x10

Arms Superset and Upper Back Finisher (every 3:45):

- Body weight Skull Crushers: 0x 4x12 (15 holes below bench press height)

- Barbell Spider Curls: 84x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.2 miles in 32:00 (316 calories)