Monday, April 15th

Workout of the Day
Fitness
“3 Sets Not For Time (NFT):
6-8/arm @ 3011 Seated Landmine Press
rest 15sec
Quadruped Crawl 10m Slow Deliberate
rest 15sec
6-8 Single Arm Dumbbell External Rotation 30X0
rest 60sec”
Shoulder Mobility 3-4mins Supine Shoulder Flexion x 90-120sec/side
A1. Barbell Z Press
@5151; 4-6reps; rest 90sec x 3
A2. Dumbbell Upright Row
@3111; 6-8 reps, rest 90sec x 3
B1. Handstand Hold x 25-40sec UB, rest 60sec, x 3
B2. Pronated Pull Up Iso Hold x 25-40sec UB, rest 60, x 3
B3. Supine Leg Lowering
@41X0, 8-12 reps, rest 60sec x 3
C. 3-4 Sets NFT
30 Sec Good Morning Hold (65/45lbs)
30m KB Farmers Walk (tough load)
12 Narrow Grip Tricep Push Ups
*based on your energy levels and time stop at 3 or complete 4
Monday Lower

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