Sunday, October 11, 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

Back squat
8x2 @ 83-87%
split squats
3x10 hold dumbbells at side

18 minute on the minute
1st minute 14-16 calorie fan bike
2nd minute 8 thrusters 115#/75#
3rd minute 10 burpee over bar