Jan 2021: Armed and Ready

Armed and Ready MAIN LIFT: 1. Bent over pause rows 3-5 x 6-10 Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Arnold press 3-4 x 8-12 Rest 60-90 seconds 3A. DB tempo pullovers 3 x 10-12 Lower 1, up 3 3B.  Single arm half kneeling band chest press 3 x 12-15 RL Rest...

Dec 2020: Holly Jolly Jacked

Holly Jolly Jacked MAIN LIFT 1. Seated DB overhead press 3-5 x 6-10 Rest 1-2 minutes 2A. DB bench press 3-4 x 6-10 2B. Side planks 3 x 20 seconds RL Rest 1-2 minutes 3A. Triceps pushups3B.  DB front raise to rear fly 5-10 reps eachAMRAP 8-10 minutes, rest as needed...