August 7, 2024 – Fitness

Warm-Up | Fitness 
Two sets of:
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:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Three rounds for time of:
40/30 Calories of Rowing
30 V-Ups