11/13/20

Overall had a solid workout this morning... wasn't too taxing. Looking forward to training hard tomorrow.

A. 
Rack Chins
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 3 x 12 unweighted 
 
B.
Lat Pulldowns (Narrow Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3 x 15, went 70#, 115#, 115# 
 
C.
One Arm Dumbbell Row
2 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-2 x 15/arm with 75#
 
D.
Cable Side Raises 
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2 x 15 reps with red cross over symmetry band (15#) 
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2 x 15 reps with 2 x 15# DB 

 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# for 10, 8 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 x 100# for 2 sets of 15 reps 

H.

3 Rounds

20 Sec Hollow Hold Flutter Kick

30 Sec Side Plank R

20 sec Hollow Hold Scissor Kick

30 Sec Side Plank Left

*40 Sec Rest between Rounds

-Complete

I.

3 Rounds

20 Alt DeadBugs - legs Only! Hold a Db or Kb with

extended arms with wrist directly above your

shoulders while you focus on dropping the heel to

floor alt legs each rep!

:45 Sec Front Tall Plank with Weight on Back -- add

a Plate to your back. AHAP!

*rest as needed between rounds

-Complete, used a 45# plate for the planks

J.

ROMWOD

-Complete