[Narkissos]

14th July - 5 pm bootcamp

Medicine ball Wuk up: 50 lb bell x 30 jucks

Burpee Deadlift: 135 lbs x 30 reps

Ab wheel roll out: 30 reps

Superset:
Push up: 50 reps
Inverted row: 50 reps

Single arm overhead press (30 lb bell) w/ lateral raise Iso offset (10 lb bell):

3 sets: 15 overhead presses per side

V-handle chin up:
5 sets: 6 reps each

Single arm lean away shrug: 70 lb bell
15 per side
12 per side
9 per side

Barbell standing calf raise: 185 lbs
25 reps
20 reps
15 reps

Single arm French press: 20 lb bell
20 per side
15 per side
12 per side

Single arm across body hammer curl:
20 lb bell x 10 each
25 lb bell x 10 each
30 lb bell x 10 each
40 lb bell x 10 each (not strict)