Friday 08.11.23

Strength Training:

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

- Bench: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 280x4, 250x7, 220x10

- Ring Face Pulls: 10x10

- No Moneys: 5x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.5x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

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

- Landmine Presses: 46.75x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 108 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 21 reps

Cardio (300 calories minimum):

- Walked the dog for 2.31 miles in 32:59 (328 calories)