8/22/26

A.

Contralateral Dead Bugs - 3 x :60

DB RDL - 3 x 10 

Straight Arm Pull Down -  3 x 10

B.

Deadlift - 6x4 

One Arm DB Row 6x8

C.

Heel Elevated BSS - 4x6

Supine Pull-up w/ physio Ball Adduction Iso-Hold 4 x max 

D.

Calf Iso-Hold - Dorsiflexion - 3 x :30

Standing Calf Raises w/ DBs - 3 x 15

E.

Alternating Hammer Curls - 4 x10

Seated Incline Curls - 4 x10

F.

Two Handed KB Skull Crushers  - 4x10

Banded Tricep Extensions - 4x30

G. (optional)

AMRAP 10:

Single Arm KD Suitcase Deadlift - 10 R, 10 L

30 Cal Echo Bike