4.9.2025
Warmup
- (3×15) KB Swings 18lbs
- (3×15) DB Ext Rotation 10lbs
- (3×15) DB Rotator Cuff Ext 12lbs
- (3×15) KB Squat 18lbs
Weight Training
- (3×8-12) DB Incline 50lbs
- (3×15) Knee Drives
- (3×7-10) BB Bench Press 135lbs
- (3×15) DB Kick Backs 35lbs
- (3×15) Bench Knee Drives
- (3×10) BB Skull Crusher 55lbs
- (3×10) BBChest Press 55lbs
- (3×8-12) DB Shoulder Press 37.5lbs
- (3×15/side) PL Side Crunch35lbs
- (3×15/side) CAB Wood Chop 27lbs
- (4×15)CAB Chest Fly 40lbs
- (3×15) CAB Tricep OH Ext 52.5lbs
- (3×25/side) Mountain Climbers
- (3×15) CAB Tricep Ext 112.5lbs
- (3×15) PL Shrug 35lbs
Cool down
- 15min Variation Walk
- 12min Sauna
Popping Class
- 4:00pm to 5:30pm