Back & KB Workout

Warm ups:

• 5lbsx 10 reps @each rhomboids
• 5lbs x 10 reps @each db side lateral raise
• 5lbs x 10 reps @each db prone rear delt raise
• 8lbs x 10 reps @each db bent-ov rows

EZ Curl Bar Bent over rows

• Set 1 - 35lbs (15 lbs bar + 10lbs plate each) x 15 reps - easy
• Set 2 - 35 lbs x 15 reps -same
• Set 3 - 40lbs x 15 reps - started struggled last 3 reps
• Set 4 - 45 lbs x 12 reps - struggled last 2 reps
• Set 5 - 45 lbs x 12 reps same above
• Set 6 - 45 lbs x 12 reps (started feel burn by 6th, struggled last 2 reps)

One Arm DB Row

• Set 1 - 15 lbs x 15 reps @each - easy, felt like feather
• Set 2- 20lbs x15 reps @each (struggled last 2 on right arm - both arm felt triceps burn)
• Set 3 - 25 lbs x 12 reps ( right arm steuggled a bit more by 9th rep)
• Set 4 - 25 lbs x 12 reps ( both arms struggled last 2 reps)
• Set 5 - 25 lbs x 12 reps ( left arm less struggled than right - right arm had hard time completing last 2 reps)

KB Workout:
Part #1: Windmill
Set 1-3 - 20 lbs. x 3 reps @each side

Part #2: 15 min AMRAP (got 4 rounds in)
One Arm KB Swing - 30 lbs. x 8 reps @each side
One Arm KB Thruster - 20 lbs. x 8 reps @each side
KB Half Snatch- 20 lbs. x 8 reps @each side
Super Plank - 5 reps (elbow plank to full plank then do 1 push up)

Part #3: 2 min One Arm Jerk - 20 lbs @each side

Butt Blaster

• Set 1 - no weight x 12 reps @each
• Se 2-3- 20lbs x 10 reps @each - right leg struggled last 2
• Set 4- 20lbs x 12 reps @each - pushed thru last 2 reps on right leg