Monday 11.11.24

Strength Training:

Shoulder Warm Up (every 2:00):

- Arm Circles: 5x 3x10 (forward and backward circles, each arm)

- Reverse Face Pulls: 5’s x 3x10

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: 15.25 x 12, 30.25 x 11, 45.25 x 3x10

- Landmine High Pulls: 15.25 x 12, 30.25 x 11, 45.25 x 3x10

Push/ Pull Superset #2 (every 3:30):

- Chest Supported Rows: 135x10, 185x9, 214 5x8

- Weighted Dips: 0x10, 25x9, 44.25 x 5x8

 Push/Pull Superset #3 (every 3:30):

- Pike Chin Ups: 5.55 x 3x10

- Weighted Push Ups: 5.5 x 2x10, 1x max reps (today I got 21)

Cardio:

- None