Day 24

1. Dynamic Warm-up

A1. Mountain Climber Hip Flexor Stretch with Reach x 4 (each side)
A2. Push-up x 8
A3. Elbow Plank T-Rotation x 4 (each side)
A4. Single Leg RDL x 8 (each side)

2. Circuit 1

Three rounds of,

A1. DB Swing Lunge x 8 (each side)
A2. Single Arm Cable Row w/ twist x 12 (each side)
A3. Plyometric Push-up x 6

rest 75s between rounds

3. Circuit 2

Three rounds of,

A1. Russian KB Swing x 12 
A2. DB Military Press x 8
A3. Paloff Press x 30s (each side)

rest 75s between rounds

4. Finisher

Squat/ Push-up Ladder

1-10

Air Squat
Push-up

Day 127 (Westside Barbell Throwback)

A little Westside Barbell Repetition Upper Body throwback:

A.) DB Incline Bench Press (4 x 12)

B1.) Neutral Grip Lat Pull-Down (4 x 10)
B1.) Face Pull (4 x 12)

C.) DB Seated Military Press (4 x 8)

D1.) Hammer Curls (3 x 10)
D2.) DB Tricep Extension (3 x 10)

E.) 100 total Band Pull-Aparts