20 min run/walk
Shoulder press - 45# plate- I do eight of them for each 45 pound plate I put on the barbell for squats, so two sets.
Split squats 3x10 reps with 135#/ superset with 8 close grip pull ups between sets
Barbell Squats- 2x12 reps , slow controlled form 185#
Shoulder press - 45# plate- I do eight of them for each 45 pound plate i take off the barbell for squats, so two sets.
Dumbbell chest press, super set with one arm dumbbell row 3×10 reps
Standing shoulder press, 3×12 reps
Reverse kettlebell fly - one arm 3×8 reps
Standing cable row 2x10 reps super set with 2x10 reps on machine chest press
Back extensions 3×10 reps
Bench over rear fly 3×10 reps super set with sumo squat with kettlebell for 3×10 reps
80 reps of core work, followed by your Superman movement on hands and knees, alternating arms, 2×20 reps
30 min walk home
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