Monday, July 28 - Saturday, August 2

Monday, July 28

Warm-up: 2 rounds - 4/side 1-arm ring row + 6 DB Arnold press (2 @ light weight) + 8 dead stop KB swing (light) + 10 banded forward raises + 12 banded good morning + 14 pvc pass through  

Strength: 

In 24:00, superset the following x4 (2:00 rest between supersets) - 

1. 6-8/side KB 1-arm deficit reverse lunge (45# plate or lower, moderate weight)   

   https://youtu.be/qCpUeESFbIw?si=ezMpXJAaaQql975h

2. 8-10 seated Arnold press (2 @ moderate weight) 

   https://youtu.be/R-RTgOxrj88?si=EoGiQc3ZIlGxFBZJ

3. 12-15 deadstop KB swing (70/53 or 53/35 or 40/25) 

   https://youtu.be/rTaVcM89vuk?si=l7Zpg9YEnlKitqF_

4. Max unbroken ring rows, as horizontal as possible (feet elevated if able)

   https://youtube.com/shorts/Aw9IRuNYfRs?si=Iz5X-x922IeFNnTW

Accessory: 

Superset the following for 2-3 rounds (:90 rest between rounds) - 

1. 8-10 dips from rings or dip handles (use band if needed) 

2. 10-12 seated DB bicep curls (2 @ moderate weight)