Friday 07.21.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 305x4, 275x8, 245x11, 215x14

- Band Face Pulls: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 4.25x 4x10

- DB Lateral Raises: 40’s x 1x10, 35’s x 3x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 45.25x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 106.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 22 reps

Cardio (300 calories minimum):

- None