Thursday Strength

Warm up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 bench Presses (Empty Bar)

6 reps light weight

4 med weight

Bench Press

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.

Circuit

3 sets lap 1

2 sets lap 2

35:20

1. BB palms out row (targets the biceps)

2. DB Sissy Squats heals elevated on 25lb plate. Single dumbbell goblet hold. 60+/50

3. Single DB OH tricep extensions 50/35

4. pistol Squats options: use rip 60 bands boxes, heel elevated on plate.

5. low plank Spider-Man's