4.16.2025
Warmup
- (3×15) KB Swings 18lbs
- (3×15) KB Squat 18lbs
- (3×7/side) KB Halos 18lbs
- (3×15) DB Ext Rotation 12lbs
- (3×15) DB Rotator Cuff Ext 12lbs
Weight Training
- (3×7-10) BB Bench Press 135lbs
- (3×15) DB Kick Backs 35lbs
- (3×15) Knee Drives
- (3×7-10) BB Incline Press 115lbs
- (3×15) PL Side Crunch 25lbs
- (3×15) Knee Drives
- (3×10) BB Skull Crusher 60lbs
- (3×10) BB Chest Press 60lbs
- (3×7/side) DB Lunge Curl 15lbs
- (3×8-12) MA Decline Press 122lbs
- (3×15/side) PL Side Crunch 25lbs
- (3×25) BW Squat Pulses
- (3×8-12) CAB Fly Scoops 20lbs
- (3×15/side) CAB Wood Chop 20lbs
- (3×7/side) KB Swing Cleans 18lbs
- (3×10-14) CAB Triceps OH Ext 60lbs
- (3×25/side) Mountain Climbers
- (3×10-15) CAB Triceps Ext 120lbs
- (3×15) PL Side Crunch 25lbs
- (3×15) Rope Crunches 90lbs
Cool-down
- 15min Walk 20/2.0
Popping Class
- 4:00pm to 5:30pm