- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Hand release push up

Warm up

Seated machine row

Barbell curl

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Incline DB curl

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the lat bar with an overhand grip 
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Lat pulldown

Single arm preacher curl

Sumo high pull

Burpee Over Bar

10 min AMRAP

Day 24: Back & Biceps
8/14/24

Day 51: Legs
9/10/24

Day 50: Upper Body
9/9/24

Day 49: OFF
9/8/24

Day 48: Shoulders & Conditioning
9/7/24

Day 47: Legs
9/6/24

Day 46: REST
9/5/24

Day 45: Back & Biceps
9/4/24

Day 44: Chest & Triceps
9/3/24

Day 43: Legs & Accessory work
9/2/24

Day 42: OFF
9/1/24

Day 41: Shoulders & Conditioning
8/31/24

Day 40: Legs
8/30/24

Day 39: OFF
8/29/24

Day 38: Back & Biceps
8/28/24

Day 37: Chest & Triceps
8/27/24

Day 36: Legs & Accessory work
8/26/24

Day 35: OFF
8/25/24

Day 34: Active Recovery Sweat
8/24/24

Day 33: Chest & Triceps
8/23/24

Day 32: OFF
8/22/24

Day 31: Back & Biceps
8/21/24

Day 30: Shoulders & Core
8/20/24

Day 29: Legs (Posterior)
8/19/24

Day 28: OFF
8/18/24

Day 27: Legs (Anterior)
8/17/24

Day 26: Chest & Triceps
8/16/24

Day 25: OFF
8/15/24

Day 23: Shoulders & Core
8/13/24

Day 22: Legs (Posterior)
8/12/24

Day 21: OFF
8/11/24

Day 20: Functional
8/10/24

Day 19: Full Body
8/9/24

Day 18: Conditioning
8/8/24

Day 17: OFF
8/7/24

Day 16: Full Body
8/6/24

Day 15: Full Body
8/5/24

Day 14: OFF
8/4/24

Day 13: Functional
8/3/24

Day 12: Full Body
8/2/24

Day 11: Conditioning
8/1/24

Day 10: OFF
7/31/24

Day 9: Full Body
7/30/24

Day 8: Full Body
7/29/24

Day 7: OFF
7/28/24

Day 6: Test Week
7/27/24

Day 5: Test Week
7/26/24

Day 4: OFF
7/25/24

Day 3- Test Week
7/24/24

Day 2- Test Week
7/23/24

Day 24: Back & Biceps 8/14/24

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