Monday, January 21st, 2019

3 sets:

Single Arm DB Press in Lunge position  x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left. 

KB Front Rack Wall Sit March x 30 seconds. 

DB Chinese Row x 10

3 sets:

Tempo Goblet Squat x 8. 3 seconds down, 3 second hold. 

KB Windmills x 5. Slow and Controlled. 

Sand Bag Bear Hug March x 60 seconds. 

3 sets:

Parallel L-Sit x 60 sec (accumulation is fine)

Side Plank Lifts x 20  each side

KB Side Bends x 20 each side.