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BoostcampPNG

JNIPP's Ultimate PPL Program

by Anonymous
5 athletes joined

Program Description

workout

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 17, 2024 02:11
  • Last Edited
    Dec 22, 2024 07:46
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
4 Reps
2 Reps
@5
@9
2
Pause Squat (Back Off)
2 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
@5
@9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
@9
5
Leg Curl
1 Set
3 Sets
12 Reps
12 Reps
@5
@10
6
Leg Press Toe Press
1 Set
4 Sets
12 Reps
12 Reps
@5
@10
7
Decline Plate-Weighted Crunch
1 Set
3 Sets
12 Reps
12 Reps
@5
@10
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@5
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@9
3
Standing Dumbbell Arnold Press
2 Sets
3 Sets
8-10 Reps
8-10 Reps
@5
@9
4
A1. Press-Around
1 Set
2 Sets
15 Reps
15 Reps
@5
@10
5
A2 Pec Static Stretch 30s.
1 Set
0.5 mins
@7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@5-6
@9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1 Set
3 Sets
16 Reps
16 Reps
@5-6
@9-10
8
N1-Style Cross-Body Triceps Extension
2 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown (Feeder Sets)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@4-5
@6-7
@7-8
@9-10
2
Lat Pulldown (Failure Set)
1 Set
1 Set
10 Reps
5 Reps
@10
@10
3
Omni-Grip Machine Chest-Supported Row
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
4
A1. Bottom-Half DB Lat Pullover
1 Set
2 Sets
10-12 Reps
10-12 Reps
@5-6
@9-10
5
A2. Lat Static Stretch 30s
2 Sets
0.5 mins
@7-10
6
Omni-Direction Face Pull
1 Set
6-8 Reps
@9-10
7
EZ-Bar Curl
1 Set
3 Sets
6-8 Reps
6-8 Reps
@5-6
@8-9
8
Bottom-Half Preacher Curl
2 Sets
10-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@8-9
2
Stiff-Leg Deadlift
2 Sets
8 Reps
@8-9
3
Close-Grip Barbell Incline Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
12 Reps
@5-6
@8-9
@8-9
@8-9
4
Chin-Up (Bodyweight)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@5-6
@9-10
5
Leg Press
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
6
Kroc Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
7
Diamond Pushup
1 Set
AMRAP
@10