[ Psalm 19 ] [ For the director of music. A psalm of David. ] The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they reveal knowledge.
w/5-10 Push Ups
10 Air Squats in between each Row
A) Bench Press (15-20 min)
*work up to a difficult bench Press of 10 reps then try in build in weight to hit 8,6,4,2
B) Deadlift (30-40 min)
6-8 reps per set w/3 sec negative after rep 3/4 and 6/8 (2x per set)
100 Ab Mat Sit Ups for time (5 min Cap)