Challenges of the month

Neutral Grip Dumbbell Bent Over Row 4×10 Alternating Dumbbell Bicep Curls – 3×12 each side Supine Dumbbell Lat Pull Over 3×10 Dumbbell Bent Over Rear Delt Fly 3×15 Bear Crawl Push Up 2x As Many Reps As Possible Regression: Plank Weight Drags 2×30 seconds 7 Method Bicep Curls 2×21 Hollow Body Holds 2×10

Pendlay Row 1×10 1×8 1×4 Paused Seated Row 1×12 1×10 1×8 Half Kneeling Face Pulls 2×20 Seated Incline Dumbbell Bicep Curls 3×10 7 Method Bicep Curls 2×21 Hollow Body Holds 3x30s