Whiteboard Brief:

Warm Up:

2 Rounds

10 Samson Lunges

10 Toy Soldier Kicks

5/5 Bird Dogs

10 Good Mornings

10 Sumo Inch Worms (NO push up)

Conditioning:

“Hero workout- Holleyman”

30 Rounds for Time:

5 Airsquats

3 Push Press (3 each if single arm)

1 Power Clean (1 each if single DB)

Build: Biceps/Triceps

Let’s get this pump!

4 sets:

10-20 Hammer Drag Curls

10-15 OH Tricep Extension (DB/KB or Band)

rest :60-:90 b/w sets