12.12.20

Upper body strength day. Let’s get that arm pump on, folks.

Warm up: 3 rounds of: (5 TRX or inverted bar rows, 10 light DB bench press, 5 wall angels and 10 walking lunges)

#1: 4 sets of 8 reps of barbell bench press – rest 60 seconds between each set — work up to a heavy but doable weight

#2: 4 sets of 12 barbell bent over row – rest 60 seconds between each set — work up to a heavy but doable weight

#3: 4 rounds of:

2 min ON/1 min OFF

8 DB or KB russian twists and 4 weighted sit ups –> AMRAP this for 2 min, take 1 min off and repeat 4 times

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