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Train like Nanami Kento

by North S.
2 athletes joined

Program Description

Perfect for looking like Nanami

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 04:28
  • Last Edited
    Sep 27, 2024 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Eccentric Push Up
3
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Incline Tricep Extension (Dumbbell)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
2
Dumbbell Row
3
20 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5A
Wrist Curls
2
15 reps
RPE 9
5B
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
20 reps
RPE 9
2
Suitcase Carry
3
1.5 mins
RPE 9
3
Shrug (Dumbbell)
3
20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
5
Squat (Bodyweight)
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
AMRAP
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Eccentric Push Up
3 Sets
AMRAP
@9.5
4
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Incline Tricep Extension (Dumbbell)
3 Sets
AMRAP
@9.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@8
2
Dumbbell Row
3 Sets
20 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
AMRAP
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Wrist Curls
2 Sets
15 Reps
@9
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
@9
Day 2
1
Deadlift (Dumbbell)
3 Sets
20 Reps
@9
2
Suitcase Carry
3 Sets
1.5 mins
@9
3
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
5
Squat (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 4
1
Deadlift (Dumbbell)
3 Sets
20 Reps
@9
2
Suitcase Carry
3 Sets
1.5 mins
@9
3
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@9
5
Squat (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@10
@9