February 19th

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Warm Up

Dynamic Warm Up

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Bench and Pullup Complex

6 Sets

6-8 Bench Press

s/s

Strict Pullups (50% of your max)

*Rest 1:30-2:00 between sets

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Donny

21-15-9-9-15-21

Deadlift #225/155

Burpee

Beginner Option:

12-9-6-6-9-12

Deadlift #135/95

Burpee

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Cool Down

400m-800m Walk

Seated Pike Stretch 1-2mins

Seal Pose 1min

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Accessory

3-4 Sets

10-12 DB Flys

12-15 Banded Straight Arm Lat Pull Downs

6-8/side Landmine Rotations

*Rest 60-90sec between sets.