THURSDAY 7.1
WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS
7/7 DB CURL TO ARNOLD PRESS
:20 DB OVERHEAD HOLD
10 CURTSY LUNGES (EACH LEG)
EXTENDED WARM-UP
2 SETS FOR QUALITY
3/3 DB WINDMILLS (ATHLETE CHOICE, LIGHT DB)
3/3 TEMPO SINGLE ARM DB DEFICIT PUSH-UPS (2121)*
*3 PUSH-UPS W/ DB IN THE RIGHT, THEN 3 IN THE LEFT.
WORKOUT
4 SETS FOR QUALITY
4/4 DB TURKISH GET-UPS (ATHLETE CHOICE, MOD-HEAVY)
1:00 MAX ALT. DB SLIDES
-REST AS NEEDED-
THEN INTO….
4 SETS FOR QUALITY
15 DB FLOOR PRESS (ATHLETE CHOICE, MOD-HEAVY)
1:00 GLUTE BRIDGE FLOOR PRESS HOLD*
*GLUTE BRIDGE FLOOR PRESS HOLD BEGINS IMMEDIATELY AFTER THE 15 FLOOR PRESS.