May 15, 2024 – Fitness 

Warm-Up | Fitness
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps

Then…

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps each @ 2111
Rest 45 seconds

B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups or L-Seated Strict Press
1 Minute of Strict Pull-Ups
Rest 3 minutes