Saturday, July 18, 2026

Arm circles forward and back
empty barbell press
3x5
balboas
3x8 light
smash upper outside of pec with lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row

Bench press
6x3 @80%
Incline bench
3x15
Dips
3x15

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

4 rounds
400 meter run
10 bench press dumbbells
10 strict dips