Workout Plans
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Day 21

Equipment Yes
Mobility: Posterior Hips/Shoulders. Flexibility: Glutes/Shoulders .

Exercise 1

Dumbbell Bulgarian Split Squat You'll need: Bench, Dumbbells How to
Dumbbell Bulgarian Split Squat thumbnail
3 sets
10 reps
-- rest

Exercise 2

3 sets
10 reps
-- rest
*Dumbbell Overhead Press

Exercise 3A

Toes to Bar You'll need: Pullup Bar How to
Toes to Bar Exercise thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
6 sets
* reps
2 min rest
*10x50%, 8x60%, 6x75%, 4x80%, 2x90%, 2x95%.

Exercise 1C

3 sets
10 reps
For time rest
*Ground to Overhead with 2 Dumbbells (45/25)

Exercise 2C

3 sets
10 reps
For time rest
*Overhead reverse lunges. (45/25)

Exercise 3C

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
10 reps
For time rest
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