3/22/2022

A. Bench Press: 10,8,6,4; rest 2-3 min - 65,70,75,80%

135 - 155 - 175 - 195

B. Around the World Pull-up; 4 each direction x 4 sets; rest 3min bw sets

D1. Prone Incline Bench Rear Delt Raises: 10 reps x 3 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 3 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 3 sets; rest 30 seconds
D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 3 sets; rest 90 seconds
Did D1-D4 with a 10lb db

*Bike Conditioning:
7 Rounds:
90 Second standing bike
1 min seated bike
60 second rest
*for max cals

Changed it to 60 seconds because I wasn't paying attention. Average was 42 cals per round