July 20

6:00 am

Warmup:
50 situps
20 pushups
10 glute raises per leg
10 hydrants per leg
3x10 hanging leg raises
3x10 back extensions w plate

Squats
Bench
Lat pulldowns
Military press
Curls
Tricep extensions
Pecs
3x10 cable crunches

7:00 am
Bike: 20 minutes
PWD: banana water ice chocolate isolate