May 21st, 2019

Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press (see video demo)
3 sets of 12 reps

B. Alternate Movements:
3 sets of 12 reps for each movement

Barbell or DB Seal Rows (barbell version) (DB version)
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Leaning DB Lateral Raise (see video demo)
3 sets of 12-15 per arm
Keep weights moderate without any momentum, and try to rest only while opposite arm is working

D. 2 Rounds For Quality:

Row 30/20 Cals (male/female)
15 Incline DB Bench Press @ 21X1 (1-sec pause at bottom) (see video demo)
15 Ring Rows (elevate feet and/or wear weight vest as feasible) (see video demo)
10 Incline DB Bench Press @ 21X1 (same weight)
10 Ring Rows (same difficulty as first set)

Rest 3 min between rounds

E. 2 Rounds For Quality:

Bike 30/20 Cals (male/female)
15 Lying DB Tricep Extensions (see video demo)
15 Standing DB Curls (see video demo)
10 Lying DB Tricep Extensions (same weight)
10 Standing DB Curls (same weight)
Rest 3 min between rounds

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