Thursday, October 29, 2026

3 rounds
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats

Bench press
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-

Rotational work
3x10 side ball throws
Plate up and overs
3x10 so 5 touches each side

5 rounds
20 calorie row
10-12 dumbbell bench
8-10 strict toes to bar