Wednesday, Feb. 27, 2022

Rebuilt Pull Warmup

1. Straight-Armed Band Pulldown  mini 12-12-12
2. Band No Money External Rotations 13-13-13

Half-Kneeling Single-Arm Lat Pull w/Iso Hold 8×40, 8×45, 8×45, 8×45

Chest Supported DB Rows w/Iso Hold 12x30s, 12x-30s, 12x30s

Chest Supported ISO Alternating DB Rows 8x25s

1. ISO Hold YWTI 3×15 sec. Each post
2. DB Smash Spider Curls 10x15s, 10x15s, 10x15s

Incline 1.5-rep DB Curls 11x15s, 10x15s

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Tuesday, Feb. 22, 2022

Walk

Mob Flow 4x

Airdyne 2.2 miles, 8:30

Monday, Feb. 21, 2022

Walk 2.27 miles

Mob Flow 4x

Airdyne 2.0 miles, 7:30

Rebuilt Lowe Warmup

Wall Tib Raises 18-18-18

Banded Moonwalk TKEs 20-20-20

Seated Band Hamstring Curls 10-10-10

Single Leg RDL Barbell 65# 8-8-8

Band Assisted Reverse Nordics (light) 6-6-6

KOT Split Squat Toe Eleveated 8x10s, 7x15s, 6x20s, 6x25s

Farmer Walks 20# DB .23 miles

Sunday, Feb. 20, 2022

Airdyne 2.0 miles, 7:20

A quick video tour of the Dungeon

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