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Date

This Workout:

Supplemental

Day 3: Checkmate

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Warm Up

Warm Up

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Warm Up

Warm Up

1

12,12,12

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4_Bar_Chart_10_Seconds.webp

Warm Up

Warm Up

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Workout

Warm Up

1

Warm Up

Button
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4_Bar_Chart_10_Seconds.webp

Warm Up

Warm Up

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Cool Down

Warm Up

1

Warm Up

Button
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4_Bar_Chart_10_Seconds.webp

​

Warm Up

4lr1ut.gif

Warm Up

Warm Up

1

12,12,12

​

Warm Up

4lr1ut.gif

Workout

Warm Up

1

Warm Up

Button

​

Warm Up

4lr1ut.gif

Cool Down

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

4lr1ut.gif

WALL

Warm Up

1

Warm Up

Warm Up

Warm Up

4lr1ut.gif

WALL

Warm Up

1

Warm Up

Button

Warm Up

Warm Up

4lr1ut.gif

WALL

Warm Up

1

Warm Up

Button

​

​

4lr1ut.gif

CABLE

SEATED ROW (V-GRIP)

2

12-15

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Overtime

(3x)

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DUMBBELL

BICEP CURL (WORK-THE-RACK)

1

3x8

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SHORT-BOX

LINEAR SPEED STEP UP

3

(:15)/e

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Incline

Plank-To-Pushup

2

12/e

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Round 2

(3x)

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Cable

Bicep Hold +10

1

(:30)

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4_Bar_Chart_10_Seconds.webp

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SUBMIT EVALUATION
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