THE WORK 👇🏼

*Warm up:
WGS x10
Cat cow x10
Banded raise x10

*Set 1:
1️⃣ Strict Press 3x15/12/12
2️⃣ Zottmann Curl 3x12

*Set 2: 
3️⃣ Dumbbell Lateral Raise 3x15
4️⃣ Hollow Tricep Skullcrusher 3x12
5️⃣ Kbell Smash Curl 3x15

*Set 3: 
6️⃣ HK Kbell OHP 3x10
7️⃣ Banded Dip 3x12
8️⃣ TRX Curl 3x12

*Core:
9️⃣ Strict Toes to Bar 2x10
1️⃣0️⃣ Banded chop 2x15
1️⃣1️⃣ Tricep Plank Press 2x10
1️⃣2️⃣ Jump Rope 2x100

Worlds Greatest Stretch

Cat Camel

Banded raises

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

Scap pull-ups

Warm up

Strict Press

Zottman Curl

Superset

Dumbbell Lateral Raise (tilt pinkies up)

Hollow Dumbbell Skullcrusher

Kettlebell Smash Curl

Circuit

HK Kettlebell Press

Banded Tricep Dip

TRX Curl

Strict Toes to Bar

Banded Press/ Chops

Tricep Plank Press

Jump Rope

Core

SHOULDERS/ARMS/CORE
3/20/24

Legs- Dumbbell Only
4/27/24

Upper Body Strength
4/26/24

Core/ Active Recovery
4/25/24

Abs & Arms
4/24/24

Legs
4/23/24

Joey Cahill

CHEST & BACK
4/22/24

REST
4/21/24

FULL BODY
4/20/24

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

Upper body 
4/8/24

Rest
4/7/24

Full Body
4/6/24

Full Body
4/5/24

REST
4/4/24

Legs (Quads)
4/3/24

Upper body (Pull)
4/2/24

Upper Body (Push)
4/1/24

REST
3/31/24

Legs (Quads & Hamstrings)
3/30/24

Upper body
3/29/24

Full Body Mobility
3/28/24

Shoulders/ Arms/ Core
3/27/24

Legs
3/26/24

Chest & Back
3/25/24

REST
3/24/24

Lower Body (Hamstring focus)
3/23/24

Upper Push/ Pull
3/22/24

Active Recovery
3/21/24

Great lift. Smoked from elevated Bulgarians.

Legs (Quads)
3/19/24

CHEST & BACK
3/18/24

GLUTES/ HAMSTRINGS
3/16/24

UPPER PUSH/ PULL
3/15/24

Arms & Shoulders
3/13/24

Legs (Anterior)
3/12/24

CHEST & BACK
3/11/24

Conditioning/ Pull
2/29/24

ARMS & ABS
2/28/24

LEGS (QUADS)
2/27/24

CHEST & BACK
2/26/24

Core & Conditioning

SHOULDERS/ARMS/CORE 3/20/24

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