A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 20 alternating dual KB front rack walking lunges

– hand over hand sled pull (heavy and fast)

– 20 hollow rocks

 

C) 3 sets for quality:

– 10 bicep curls

– 10 tricep extensions