23 January – Nile Monitor

WARM-UP

Banded Shoulders
-into-

8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)

STRENGTH

10 sets
3 Tempo Bench Press (60- 70%)
-rest 60-90 seconds between sets-

WORKOUT – Nile Monitor

Freedom (RX’d)

13-11-9-7-5
Push Up + Renegade Row (22.5/15)
-50ft Single Dumbbell Walking Lunge (22.5/15) after each set Push Ups + Renegade Row-

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization

1 Minute Posterior Shoulder Smash