Friday, Feb. 18, 2022

Mob Flow 4x

Airdyne 1.5 miles, 5:23

Tuesday, Feb. 15, 2022

Airdyne 3.0 miles, 11:28

Monday, Feb. 14, 2022

Airdyne 2.0 miles

Rebuilt Push Warmup

1. Flat Bench YW Raises Prone 8-8-8
2. Flat Bench DB Flyes 15s 10-10-10
3. Flat Bench DB Kickbacks 15s 12-12-12

1. See Saw Pushups 11-11-16
2. OH Band Pullaparts 13-13-13

Slight Decline DB Bench w/pause 55s 8-8-8-8-8=40

Slight Decline DB Squeeze Press 45s 10-10

1. Prone Incline Y Raises 10s 20-15-13
2. Flat Bench DB Extensions 10s 14-14-12

Lateral Cable Raises 5# 1×21, 1×15

Thursday, Feb. 10, 2022

Rebuilt Full Warmup

Goblet Box Squats 90# DB + 20# Vest 10-10-10-10, 4:06

1. Inverted Rows 5 reps 6x
2. Pushups 321 5 reps 6x

Lat Pull 3×90, 3×140, 3×160, 3×170

Monday Feb. 7, 2022

Walk

Rebuilt Pull Warmup

Straight One-Arm Band Pulldown (mini) 10-10-10

Band No Money External Rotation 13-13-13

Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×35, 8×40, 8×45

Chest Supported DB Rows W/Iso hold 3x12s25s

Chest Supported ISO Alternation DB Rows 9x20s

ISO Hold YWTI 3×15 sec each

DB Smash Spider Curls 3x12x10s

Incline 1.5-rep DB Curls 10x15s, 10x15s

Airdyne 1.2 miles, 4:30

Airdyne .6 miles

Friday, Feb. 4, 20222

Walk .13 miles

Rebuilt Lower Warmup

1. Wall Tib Raises 17-17-17
2. Moonwalks (light band) 10-16-20
3. Single Leg Seated Banded Leg Curls (mini) 12-12-12

1. Split Stance BB RDL 65# 8-8-8
2. Band Assisted Reverse Nordics (light) 6-6-6

KOT Split Squat, front toe elevated 8x15s, 8x20s, 8x20s

1. Hypers 11-11-11
2. Foam Roller Body Saw 5-5-5

Thursday, Feb. 3,  2022

Walk

Rebuilt Push Warmup

1. Prone YW Raise 8-8-8
2. Flat DB Flyes 15s 10-10-10
3. Flat Bench DG Tricep Kickbacks 15s 12-12-12

1. See Saw Pushups 10-10-15
2. OH Band Pullaparts 12-12-12

Slight Decline Pause DB Bench 55s 10-7-6-5-5-4-3=40 in 4:28.

Slight Decline DB Squeeze Press 45s 6-6

Prone Incline DB Y-raises 20×10, 15x10s, 12x10s

Flat DB Tricep Ext 13x10s, 13x10s, 13x10s

Single Arm Cable Lateral Raises 5# 1x21s, 1x12s

Monday, Jan. 31, 2022

Walk 3.45 miles

Mob Flow 4x

Airdyne 3.0 miles, 11:31

Rebuilt Full Warmup

Goblet Box Squats 90# DB+20# vest 12-10-7-6

1. Inverted Rows 5-5-5-5-5
2. Pushups 321 5-5-5-5-5

Glute-Ham Raises 3-3-3