30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 bench Presses (Empty Bar)
6 reps light weight
4 med weight
Build to a 1RM option 4
Goal is to find your 1RM.
5-5-3-3-1-1-1. Or 8-8-6-6-4-4-4
*Start @ 65% ; Build
every 2min x7
10Wallball Hamstring Curls inbetween each set.
3 sets lap 1
2 sets lap 2
BB palms out row (targets the biceps)
DB Sissy Squats heals elevated on 25lb plate. Single dumbbell goblet hold. 60+/50
Single DB OH tricep extensions 50/35
pistol Squats options: use rip 60 bands boxes, heel elevated on plate.
low plank Spider-Man's