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BPT Swole.JPG

Mobility:

Lacrosse balls and rollers x 10 min.

 

‪#‎PrisonFriday‬ - Choose 4, NOT for time:

1. Bench press, 5 sets of 10 reps.

2. Barbell or DB curls, 5 sets of 10 reps.

3. 5 sets of 7 strict pullups, or 10 strict ring rows, or 2 legless rope climbs.

4. Lateral raises, 5 sets of 10 reps.

5. Front raises, 5 sets of 10 reps.

6. DB bent over rows, 5 sets of 10 reps per hand.

7. 75 push-ups (diamond, ring, scaled or any other style).

‪#‎gainz‬ ‪#‎swole‬ ‪#‎pump‬