Friday, September 12th

Happy Birthday Rich!

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Bliss:

Super Set x 5 Rounds

Bench Press with 3 second tempo down x5,

KB Row x10 (each arm),

Alternating Incline DB Press x 12 total

Dips x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12