14. Sep
banded good mornings x 20
Goblet squats x 10 @ 22×1
bottoms up kb press x 10/side
scap pull ups x 10
then
Monday
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:
20-15-9-6
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