Equipment:
Dumbbells (Medium-Heavy). Kelsey is using a set of 15 lbs, 12.5 lbs, and 8 lbs, + one single 17.5 lbs dumbbell.
WARM UP
Reverse Fly Back Activation
Twist
Scap Mobility
Bear Hover Twist
Thoracic Mobility
SUPERSET 1:
Reverse Grip Row x 16 reps + 8 pulses
Bicep Curl + Knee Drive x 16 reps + 8 pulses
2 x through
SUPERSET 2:
Single Arm Row x 16 reps per side
Hammer Curl x 16 rep
Reverse Grip Fly x 16 reps
2 x through
CORE & SHOULDERS x 1 set each
Mountain Climbers
Forearm Plank Rotation with Back Squeeze
Prone Arm Extensions
Leg Extensions + Hallow Hold