Pick your Swoll
Pick 3 From Below:
4×8 Barbell Bench
4×8 Lateral Raise + Front Raise
4×8 Bicep Curl
400 M Sandbag Carry Bear Hug
4×8 Bulgarian Split Squat(weighted)
4×8 Single Leg Step Up (weighted)
5 Min Plank(accumulate)
Mobility/Active Recovery
10 Min Row/Run/Bike
(restorative pace)
Foam Roll Thoracic spine
1st Rib
Trap Rollout
Lat Rollout
Lac ball low back/upper glute
Lac Ball in hammies
Bottom position (3 min)
Quad Rollout
Couch Stretch (2min/side)


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