5/29/2024

Shoulder Press

3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
-rest 2:00 between sets-

Arlington

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 4:00 (4 sets)
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row

Independence
Every 4:00 (4 sets)
12/10 Calorie Row
10 Burpee Box Get Overs (24/20)
12/10 Calorie Row

Liberty
Every 4:00 (4 sets)
10/8 Calorie Row
8 Up Downs + Box Step Ups (24/20)
10/8 Calorie Row

• Target time each set: 2:15-2:45

• Time cap each set: 3 minutes