banded good mornings x 20

Goblet squats x 10 @ 22×1

bottoms up kb press x 10/side

scap pull ups x 10





A.1 BS; 50×3, 60×3, 70×3, 80x3x2 *focus on depth here for each squat and squeezing your backs more

A.2 Strict pull up cluster; 40% of 1 RM hold for 3 clusters x 3-4 sets


For time:


DB renegade rows, 40/25# per hand

calories on rower (2x)


***db renegade row; push up, r/arm row, l/arm arm = 1


Cool Down

doggy pose x 2 minutes

wall stretch x 2 minutes per leg


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