Warm up: DB squat to press DB bent over rhomboid rows (touch - TopicsExpress

Warm up: DB squat to press DB bent over rhomboid rows (touch floor) Hand release burpees Wide grip front/back pull-ups Palm Plank hold (push-up position (60 secs each - 1 round) Work out: Phase 1 (20:00) 8 Seated BB shoulder press 8/8 DB Bicep Curls 8 2-second Chin-Ups 8 BB skull crusher Phase 2 (20:00) 12 Standing BB shoulder press 12 DB Hammer Curls 12 Suspension or Equalizer Pull-ups 12/12 Single Arm DB skull crusher Finisher (10:00): Walk-Out Push-Up Single/Single/Double DB Bent Row (60 seconds each - 3 rounds)

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