Wednesday 08.10.2022

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Whitney enjoying that good kind of Peer Pressure at the 530AM, YESSSSS!!!!

Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review

Impact/Focus: Dumbbell Press 3-3-3+
Warm-up sets: 2 x 5-7 reps at light to moderate weight

3 x 65% 1RM
3 x 75% 1RM
3+ x 85% 1RM


  • Finish with a light weight set x 10 reps.
  • Reference 1RM Dumbbell Press to determine weights.
  • The final set is for max reps.

Post scores to comments.

“Brisk Bugger”
Complete for time versus a 15:00 time cap
10-20-30-20-10 x Row (kcal)
10-20-30-20-10 x GHD Sit-ups
20-20-20-20-20 x Farmer’s Carry Dumbbell Lunges (50/35lbs)

Post scores to comments.

Samy Daghir

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