W4/D22 Push & Sprint

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Warmup 3x Lateral Bound - 5 each - 5 each - 5 each Single Ball Med Slam - 10 each leg at 14 - 10 each at 14 - 10 each at 14 Single Arm Rack Carry - 45 DB - 45 DB - 45 DB Incline Alternating DB Press 4x - 8 at 60 - 8 at 60 - 8 at 60 - 8 at 60 Barbell Bench Press 5x - 8 at 150 - 8 at 150 - 8 at 155 - 8 at 160 - 8 at 170 Alternating DB Shoulder Press 4x - 8 at 30 - 8 at 30 - 8 at 30 - 8 at 30 Circuit 3x DB Hammer Curl - 10 at 40 - 10 at 40 - 10 at 40 Cable Rope Overhead Tricep Extension - 10 at 100 - 10 at 110 - 9 and a half at 110 2 Movement Circuit 4x Cable Fly - 12 at 40 - 12 at 45 - 12 at 45 - 12 at 45 DB Side Raise - 12 at 15 - 12 at 15 - 12 at 15 - 12 at 15

Mondays are tough…especially with 30 sprints waiting for you! Great workout!

Wow 👌

That increase in sprints tho!! Bring that sh!t on Don, gonna keep killing it!