FRIDAY 22 APRIL 2022

Warm-up
2x
15 Push-up
15 Ring Rows
20 Alt Lunge

Workout
3 Rounds for quality

*Complete 3 Rounds on one movement before progressing
20 Double dumbbell alternating bicep curl
Rest < than 10s
15 Ring Row

*M:10’s-15’s-20’s KB: 24
*F: 7’s-10s-12.5s KB: 16

20 Sitting Alternating DB strict press
Rest < than 10s
15 Reverse fly

*M:10’s-15’s-20’s Fly: 10’s
*F: 7’s-10s-12.5s Fly: 7’s

20 Alternating DB bench press
Rest < than 10s
15 Diamond Push-ups

*M:15’s-20’s-25’s
*F: 10’s-12.5s-15s

20 DB Bulgarian Split Squat (10ps)
Rest < than 10s
15 Double DB Front Squat

*M:12.5’s-15’s-20’s
*F: 10’s-12.5s-15s