Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength / Hypertrophy
A. Seated DB Shoulder Press
4 x 12
B. Superset – 4 rounds
Lateral Raises x15
Front Raises x12
C. Superset – 4 rounds
DB Curl x12
DB Tricep Kickbacks x15
D. Rear Delt Flys
3 x 15
E. Push-up Burnout Set
Metcon – 8 Min AMRAP
12 DB Curls
12 DB Push Press (light)
10 Burpees
Strength / Hypertrophy
A. Seated DB Shoulder Press
4 x 12
B. Superset – 4 rounds
Lateral Raises x15
Front Raises x12
C. Superset – 4 rounds
DB Curl x12
DB Tricep Kickbacks x15
D. Rear Delt Flys
3 x 15
E. Push-up Burnout Set
Metcon – 8 Min AMRAP
12 DB Curls
12 DB Push Press (light)
10 Burpees
Strength / Hypertrophy
A. Seated DB Shoulder Press
4 x 12
B. Superset – 4 rounds
Lateral Raises x15
Front Raises x12
C. Superset – 4 rounds
DB Curl x12
DB Tricep Kickbacks x15
D. Rear Delt Flys
3 x 15
E. Push-up Burnout Set
Metcon – 8 Min AMRAP
12 DB Curls
12 DB Push Press (light)
10 Burpees