Tuesday 9/20/22

Warmup

Full & Minimal Gyms

A. 12 min EDT*: (accumulate reps of each, track what you get)

3 Bench Presses (Bar or DBs) – ~70%1RM

3/arm One Arm DB/KB Rows ~70%1RM

*EDT=Escalating Density Training. Warm up to ~70% on both lifts, then start a timer. Do sets of 3 amrap style, resting as needed for quality. The weights should feel fairly light, at least at first. Track your weight, and how many reps of each you get. Try to beat last week.

B. 8 min EDT**: (accumulate reps of each, track what you get) Try to beat last week.

8/arm Bent Over Rear Delt Raises

8 BB or DB Curls

8 Pushups

**as above in “A”.

C. 3 rounds: (aerobic pace)

Run 400m

8/side Lateral KB Swing

6 Straight Leg Curl-Ups

D. Bar Hang: accumulate 2 min

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