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BoostcampPNG

Limp Mode 2.0

by Carrick J.
2 athletes joined

Program Description

To get big by getting limp

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 11:50
  • Last Edited
    Apr 27, 2025 11:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
70%
2
Calf Raise (Leg Press)
1
AMRAP
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Glute Bridge (Barbell)
1
AMRAP
70%
5
Leg Extension
1
AMRAP
70%
6
Leg Curl
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
70%
2
Calf Raise (Leg Press)
3
15-20 reps
70%
3
Deadlift (Barbell)
1
2-4 reps
80%
4
Glute Bridge (Barbell)
3
3-5 reps
80%
5
Leg Extension
2
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
100%
2
Calf Raise (Leg Press)
1
1+ reps
100%
3
Deadlift (Barbell)
1
1+ reps
100%
4
Glute Bridge (Barbell)
1
1+ reps
100%
5
Leg Extension
1
1+ reps
100%
6
Leg Curl
1
1+ reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
70%
2
Incline EZ Bar Front Raise
1
AMRAP
70%
3
Bicep Curl (EZ Bar)
1
AMRAP
70%
4
Concentration Curl
1
AMRAP
70%
5
Lateral Raise (Dumbbell)
1
AMRAP
70%
6
Rear Delt Row
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-5 reps
80%
2
Incline EZ Bar Front Raise
3
4-8 reps
70%
3
Bicep Curl (EZ Bar)
4
AMRAP
70%
4
Concentration Curl
4
4-8 reps
80%
5
Lateral Raise (Dumbbell)
3
10-13 reps
70%
6
Rear Delt Row
3
10-13 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1+ reps
100%
2
Incline EZ Bar Front Raise
1
1+ reps
100%
3
Bicep Curl (EZ Bar)
1
1+ reps
100%
4
Concentration Curl
1
1+ reps
100%
5
Lateral Raise (Dumbbell)
1
1+ reps
100%
6
Rear Delt Row
1
1+ reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Incline Bench Press (Dumbbell)
1
AMRAP
70%
3
Chest Fly (Cable)
1
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
1
AMRAP
70%
6
Overhead Extension (Dumbbell)
1
AMRAP
70%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
50%
2
Incline Bench Press (Dumbbell)
3
3-5 reps
80%
3
Chest Fly (Cable)
3
10-15 reps
70%
4
V-Handle Tricep Pushdown (Cable)
1
AMRAP
70%
5
French Press
3
4-8 reps
80%
6
Overhead Extension (Dumbbell)
3
4-6 reps
80%
7
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
100%
2
Incline Bench Press (Dumbbell)
1
1+ reps
100%
3
Chest Fly (Cable)
1
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1
1+ reps
100%
5
French Press
1
AMRAP
70%
6
Overhead Extension (Dumbbell)
1
AMRAP
70%
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
1
AMRAP
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Goblet Squat
1
AMRAP
-
6
Single Arm Row (Dumbbell)
1
AMRAP
-
7
Lunge (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
3
4-6 reps
75%
4
Lat Pulldown (Close Grip)
3
4-6 reps
80%
5
Goblet Squat
3
4-6 reps
80%
6
Single Arm Row (Dumbbell)
3
4-6 reps
80%
7
Lunge (Barbell)
1
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Good Morning
1
AMRAP
-
4
Lat Pulldown (Close Grip)
1
1+ reps
100%
5
Goblet Squat
1
1+ reps
100%
6
Single Arm Row (Dumbbell)
1
AMRAP
-
7
Lunge (Barbell)
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
AMRAP
70%
2
Calf Raise (Leg Press)
1 Set
AMRAP
70%
3
Deadlift (Barbell)
1 Set
AMRAP
70%
4
Glute Bridge (Barbell)
1 Set
AMRAP
70%
5
Leg Extension
1 Set
AMRAP
70%
6
Leg Curl
1 Set
AMRAP
70%
Day 2
1
Military Press (Barbell)
1 Set
AMRAP
70%
2
Incline EZ Bar Front Raise
1 Set
AMRAP
70%
3
Bicep Curl (EZ Bar)
1 Set
AMRAP
70%
4
Concentration Curl
1 Set
AMRAP
70%
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
70%
6
Rear Delt Row
1 Set
AMRAP
70%
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
70%
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
70%
3
Chest Fly (Cable)
1 Set
AMRAP
70%
4
V-Handle Tricep Pushdown (Cable)
1 Set
AMRAP
70%
5
French Press
1 Set
AMRAP
70%
6
Overhead Extension (Dumbbell)
1 Set
AMRAP
70%
7
Push Up
1 Set
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
AMRAP
-
2
Pull-Up (Assisted)
1 Set
AMRAP
-
3
Good Morning
1 Set
AMRAP
-
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
-
5
Goblet Squat
1 Set
AMRAP
-
6
Single Arm Row (Dumbbell)
1 Set
AMRAP
-
7
Lunge (Barbell)
1 Set
AMRAP
-