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
DFD Wellness 