Lucky Charm

MAIN LIFT:

1. Pullup variation
4 x AMAP

Rest 60-90 seconds

2. Tall kneeling dumbbell overhead press
4 x 12-10-8-6

Rest 60 seconds

3A. 3 point single arm pause row
3 x 6-10 RL

3B.  1.5 rep pushups
3 x 8-10

Rest 60 seconds

4A. Front raises
2-3 x 10-12

4B. Band high to low chop
2-3 x 8-10 RL

Rest 60 seconds

5. Iron angels
2-3 x 10-12

IF TIME: ARM FINISHER

 3-4 rounds of biceps 21s:

• 7 bottom to half up biceps curls
• 7 top to half down biceps curls
• 7 full range biceps curls

Rest 30-60 seconds between sets