November 15, 2021

This Fridays is Bring a friend day. Here is the link to refer your guest to.

A1. 1x4 warm up set then 3x8 / leg back rack step ups. Try to do your last 2 sets of 8 at your ending wt from last week’s sets of 6
A2. 4x5 matador dips 4s negative
A3. 4x5 strict pull up 4s negative

B1. walking db lunges 3x12/leg. Try to go up from last week on 3rd set.
B2. wtd ghd hip ext. 3x12
B3. strict toes to bar 3x6 ( keep legs straight)