Thursday, July 2, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm

Bench press
5x5 at @75-77%
Incline dumbbell bench
3x15
Strict dips weighted
3x15

Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps

4 sets
1 minute of max reps per exercise
*no rest between exercises
95#/65# thruster
Pull ups strict
Calorie row
Dumbbell deadlifts you pick weight
rest 1 minute-