Scorpion King: The Lion of Olympus

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 5/1/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 165 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 155 lbs; up this
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs; consider upping this
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 140 lbs; up this
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
THURSDAY 5/2/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 55 lbs; up this
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 45 lbs; up this
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 15 lbs; up this
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE
 
Last edited:

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
FRIDAY 5/3/2024: ARMS AND HIIT

BARBELL CURL: 12 reps into 20 ERs at 70 lbs; may up this
DUMBBELL JM PRESS: 12 reps into 20 ERs at 30 lbs; up this
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 35 lbs; up this
ROPE PUSH-DOWN: 12 reps into 20 ERs at 60 lbs; up this
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met

BATTLE ROPES: Tabata set 30 seconds on, 30 seconds off for 5 minutes; OUCH
 
Last edited:

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY 5/6/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 5/7/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 140 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 70 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 5/14/2024: LEGS

Wound up taking a week off because I got sick. Poo.
Also opted to lower the Bulgarians.

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 100 lbs; up this slightly
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs; up this
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 70 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 70 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 5/15/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 170 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs; up this
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
THURSDAY 5/16/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 60 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 50 lbs
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 20 lbs
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
FRIDAY 5/17/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 75 lbs
DUMBBELL JM PRESS: 12 reps into 20 ERs at 35 lbs; up this
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 40 lbs
ROPE PUSH-DOWN: 12 reps into 20 ERs at 65 lbs; up this
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY 5/20/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 5/21/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 160 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 70 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 5/22/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 175 lbs
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 35 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
FRIDAY 5/24/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 75 lbs; up this
DUMBBELL JM PRESS: 12 reps into 20 ERs at 40 lbs
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 40 lbs; up this
ROPE PUSH-DOWN: 12 reps into 20 ERs at 70 lbs
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 5/28/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs; up this
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 165 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 80 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs; up this
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 5/29/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 175 lbs
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 185 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 35 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs; up this
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
THURSDAY 5/30/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 50 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 55 lbs
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 20 lbs
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
FRIDAY 5/31/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 80 lbs
DUMBBELL JM PRESS: 12 reps into 20 ERs at 40 lbs
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 45 lbs
ROPE PUSH-DOWN: 12 reps into 20 ERs at 70 lbs
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
JUNE 2024: Avenger mode

MONDAY CHEST/TRICEPS
Barbell Bench Press (3 x 8-12, 4-6, 12-15)
Incline Dumbbell Press 12 reps into 20 ERs
Cable Crossovers AMRAP
Skull Crushers (3 x 8-12, 4-6, 12-15)
Rope Push-down 12 reps into 20 ERs
Dumbbell Kickbacks AMRAP

TUESDAY LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Spanish Squats 8 reps into 15 ERs
Bridge Curl 12 reps into 20 ERs
Cossack Squats AMRAP
Walking Lunges AMRAP
Pull-Through AMRAP
Seated Calf Raises 8 reps into 15 ERs

WEDNESDAY BACK/BICEPS
Barbell Row (3 x 8-12, 4-6, 12-15)
Kneeling One Arm Pull-down 12 reps per side into 20 ERs per side
Weighted Pull-ups AMRAP
Barbell Curl (3 x 8-12, 4-6, 12-15)
Cross Body Hammer Curls 12 reps per side into 20 ERs per side
Spider Curl AMRAP

THURSDAY SHOULDERS
Military Press (3 x 8-12, 4-6, 12-15)
Dumbbell High Pull (3 x 8-12, 4-6, 12-15)
Dumbbell Lateral Raises 12 reps into 20 pause ERs
Dumbbell Hip Huggers 12 reps into 20 ERs
Rope Front Raise AMRAP
Face-pull AMRAP

FRIDAY FULL BODY
Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Thrusters 12 reps into 20 ERs
Kettlebell Swing AMRAP
CIRCUIT: 2 sets to failure
-Side Lunges
-Chest Dips
-Inverted Rows
-Hanging Leg Raises
-Angels and Devils
-Single Leg Deadlift

MONDAY: Steady state cardio
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY: Core circuit
FRIDAY: Yoga
WEEKENDS: Hike and Yardwork
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY 6/3/2024: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM, go wider
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; up this
CABLE CROSSOVER: 60 seconds AMRAP at 20 lbs
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 20 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 6/4/2024: LEGS

Opted to go lighter on most things, wasn't feeling 100% today.

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 285 lbs, 12-15 at 215 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; up the first two
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 80 lbs and 60 lb resistance band
BRIDGE CURL: 12 reps into 20 ER's with 50 lb resistance band; lower this
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs; up this
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 6/5/2024: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 185 lbs; MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs; up this
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
THURSDAY 6/6/2024: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 150 lbs, 12-15 at 125 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 70 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY 6/10/2024: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM, go deeper
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 80 lbs; up this
CABLE CROSSOVER: 60 seconds AMRAP at 20 lbs; up this
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 20 lbs; up this

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 6/11/2024: LEGS

Lightened up the squats big time, I gotta get my back and hip checked out. Everything else was fine but OUCH.

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs; up the first two
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 80 lbs and 60 lb resistance band; may up this
BRIDGE CURL: 12 reps into 20 ER's with 30 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 50 lbs; up this
PULL-THROUGH: 60 seconds AMRAP at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 210 lbs
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
WEDNESDAY 6/12/2024: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 185 lbs; MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 30 lbs
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
THURSDAY 6/13/2024: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 150 lbs, 12-15 at 125 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 70 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 25 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
FRIDAY 6/14/2023: FULL BODY AND YOGA

Having to lower the weights for deadlift hurt my ego but for the sake of my back and hip it was necessary. It'll return to form soon.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 260 lbs, 4-6 at 320 lbs, 12-15 at 230 lbs; mind form, this'll come back soon
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 25 lbs
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs; up this

CIRCUIT: 2 sets till failure
-DUMBBELL SIDE LUNGES at 50 lbs
-CHEST DIPS
-INVERTED ROWS
-HANGING LEG RAISES
-ANGELS AND DEVILS
-SINGLE LEG DEADLIFT at 50 lbs
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY 6/17/2024: CHEST AND TRICEPS

Okay that one hurt. My form on the bench press needs to improve I feel like a novice.

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 80 lbs
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs
 

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
TUESDAY 6/18/2024: LEGS

Ow. My hip and my pride took a beating.

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 200 lbs, 4-6 at 220 lbs, 12-15 at 155 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 85 lbs and 60 lb resistance band
BRIDGE CURL: 12 reps into 20 ER's with 30 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 60 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 210 lbs
 
Top