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BoostcampPNG

Autumn

by Jack W.
1 athletes joined

Program Description

Supplemental to climbing training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 07, 2026 04:42
  • Last Edited
    Mar 18, 2026 01:46
Muscle Engagement
Front
Back
MuscleSet
Forearms
22%
Upper Back
15.1%
Quadriceps
8.8%
Glutes
8.8%
Full-Body
8.8%
Lats
7.5%
Front Delts
5%
Triceps
5%
Abs
4.4%
Biceps
3.8%
Hamstrings
3.8%
Middle Delts
2.5%
Chest
2.5%
Adductors
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Clean Deadlift
2
2
5 reps
5 reps
RPE 6
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
2
Project Boulder
1
2
30 mins
30 mins
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Project Boulder
1
90 mins
RPE 6
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 3
1
Pull-Up (Weighted)
2 Sets
2 Sets
5 Reps
5 Reps
@6
@8
2
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@8
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5 Reps
@8
Day 2
1
Wall Crawls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
2
Project Boulder
1 Set
2 Sets
30 mins
30 mins
@8.5
@9
Day 1
1
Max Hang
3 Sets
3 Sets
3 Sets
3 secs
6 secs
9 secs
@6
@7
@8
2
Clean Deadlift
2 Sets
2 Sets
5 Reps
5 Reps
@6
@8
3
Bench Press (Barbell)
2 Sets
5 Reps
@8
4
Dumbbell Row
2 Sets
5 Reps
@8
Day 4
1
Project Boulder
1 Set
90 mins
@6