Workout of the day

Z-Press (week 4 / 6)

5 Sets: 6 reps @ RPE  9

-Rest 90 sec after each set.

* The goal this week is to slightly increase weight from last weeks weight. RPE 9. This should be heavy.
If last week's weight was really challenging
to complete the sets, I would suggest dropping weight.

*Maintain a neutral spine, engage your core And avoid leaning back.

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For time: (15 min cap)

60 DB Deficit push-ups
50 Renegade rows
40 DB Floor-Press
30 DB Burpee Deadlift (top of plank)
20 Strict Ring-Dips
10 DB Thrusters

DB Weights:

L1: #15/25 x 2
L2: #30/40 x 2
L3: #35/50 x 2

*This workout will blast your upper body, especially your chest. Break
movements into manageable sets with short rests in between to avoid over fatigue
of your muscles and grip! Scale movements if needed.

*DB burpee deadlifts are completed from the top of the plank. Hop your feet forward
in between the DB's & stand up with both DB's. Don't drop your chest to the floor.
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3 Sets:

30 sec Banded pec stretch (per side)
30 sec prone shoulder opener per side
5 / 5 Shoulder ext rotation (light)

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