Arms and Core:
Floor Plate Press + Bent Over Plate Row
100 reps on each. Weight should be challenging but doable in at least sets of 10. Work off reps on both movements until finished
*Focus: Quality form on pressing and pulling. Avoid use momentum to assist in moving the weight on either movement.
Tricep Dips + Chin-ups
5 sets on each: 10-15 reps on each
*Focus: Add assistance to each movement so that 10 reps minimum can be achieved each set.
Overhead Plate Tricep Extension + Plate Double Bicep Curl
4 sets: 10-15 on each
*Focus: Be sure to have a good grip on the plate when going overhead. Weight should allow for control throughout movement. Do not use momentum.
25 Strict Abmat Situps
10 Strict Toes to Bar or strict knee raise
30 sec plank
30 sec side plank (right)
30 sec side plank (left)
50 yd single DB overhead carry (right)
50 yd single DB overhead carry (left)
*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.