7.11.2021
3 rounds:
6 devil presses 35lb dbs
10 each side pistol squats
8 each side back lunges step-ups 75lb
3 rounds:
8 jefferson curls 75lb
8 each side single arms push press 35lb db
pull-up switch grip at top to failure
3 rounds:
12 goblet squats heels elevated 50lb db
hip halo work
6 each side straight leg single leg deadlifts 50lb dbs
3 rounds:
15 back extensions with 25lb plate
15 each side single leg bridge
60 calf raises (toes forward, out, in)