Wednesday September 4

Warm up

60-40-20 Seconds:

Cal Row

Samson Stretch

PVC Pass Throughs

Handstand Hold

Dumbbell Warmup

Each Side With 1 Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Front Squats

5 Strict Press

5 Overhead Reverse Lunge



20 Dumbbell Snatches (50/35)

15/12 Calorie ROW

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups


3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

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