Good Morning MEF, do something today that your future self will thank you for.
Strength: Chest & Back
1A. DB Single Arm Bench Press 5x5 @ 8RPE (hold DB of non-working arm up at the top, while the working arm presses)
1B. DB Bent Over Rows 5x6 @ 7RPE
Superset:
2A. Bicep 21s (VIDEO) - 2 sets
2B. DB Skull Crushers 2x10 (VIDEO)
Conditioning: "15 Minutes of Fame" (15 minute cap)
Max Cardio (Jump Rope, Rower, Bike, Ski Erg, Run, etc)
*Every 3 minutes starting at the 3-minute mark, complete:
15 Push-ups
20 Air Squats
At the 3,6,9,12 minute marks you complete the reps, then back to max cardio
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