It's Susie and Jayme's BDay! We're celebrating with all the reps of 45 & 38!
- Bench- Specialty bar work up to a 1 rep max
if you don't have a specialty bar sub with regular bench, floor press, board press or another max effort.
- DB later side raises 4x10
start with a light weight, each round increase by 5lbs. Keep rest very short!
- DB lateral side raises 4x10
rest 15-20 secs, then start with your heaviest weight and decrease by 5lbs each round. Keep rest very short!
- Front plate raise or DB front raise 2x10
choose a moderate weight that it a struggle to get to 10 reps
- Tricep overhead extension 3x12-14
- banded tricep pull downs 3x20-30
Complete the following with as little rest as possible. Choose any rep scheme to complete the reps. Example you can divide the reps into 4 rounds or stay on one movement for all the reps before moving to the next. Your choice!
- 45 pull ups
- 38 burpees