Training Day 1

A. DB Seated Press from floor; 6-8×4; Rest 90 seconds

-15,20,25,25

B. Push up; 60 second AMRAP x4; Rest 90 seconds

-10,10,15,12… Totally did these wrong for some reason I didn’t see the 60 second AMRAP until right now as I’m filling this in whoopsie I just did AMRAP without stopping

C. Lat Pull down; 6-8×4; Rest 90 seconds

-80,90,100,100

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides – https://www.youtube.com/watch?v=5SbsQB4HVb4

-was feeling these the next day loved them. 
Added a 20 min east bike ride because my feet hurt and I wanted to take some pressure off… Ended up being 4.45 miles 

Day 2

A1. DB Bench Press @40×1; 6-8×4; Rest 60 seconds

-20,25,30,30

A2. DB 3 point row; 6-8×4; Rest 90 seconds

-20,25,30,35

B. Lat Pull down; 6-8×4; Rest 90 seconds

-80,90,90,90… These were tough today 

C. Wall Deadbug; 5×10; Rest 75 seconds – https://www.youtube.com/watch?v=2nwZiucPe1w

-loved theseeee

D. Shoulder Taps; 4×10; Rest 60 seconds – https://www.youtube.com/watch?v=QOCn3_iOAro

-must admit when I saw the video I was like those look super easy but I didn’t think about the balance and core work necessary to not shift… I loved these too 😊
Also walked 5 minutes on incline to warm up a little and stretched and foam rolled after. 

Day 3

A. DB Seated Arnold Press from bench w/ no back support; 6-8×4; Rest 90 seconds

-15,20,25,25

B. Shoulder taps; 5×10; Rest 60 seconds

✔️

C1. Push ups; AMRAP 60 seconds x4; Rest 60 seconds

-I did them right this time lol 

-41,45,42,41

C2. Lat Pull down; 4-6×4; Rest 90 seconds

-80,80,90,90

D. Deadbug pallof press; 4×10; Rest 60 seconds between sides

✔️

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