First set of 10- warm up
5 reps- 80% of max
5 reps- 82% of max
5 reps- 85% of max

Barbell bench press

Chest fly machine

Reverse grip Tricep pushdown

Superset

Half kneeling ohp

Banded decline pushup

Incline Tricep extension

Repeat every minute on the minute. If too easy, either:
1. Increase the weight, or
2. Increase reps (4 or 5 per round).

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Lateral burpee

12 min EMOM

Push (Chest/Shoulders/ Triceps)
5/29/23

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Push (Chest/Shoulders/ Triceps) 5/29/23

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