Friday 02/10/17- Workout

12-12-10-10-8-8. Rest 1 min after 2 sets.
Incline Bench Press (115/55)
Lying DB Skull Crusher (35/25)
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12-12-10-10-8-8. Rest 1 min after 2 sets.
Strict OHP (65/35)
Plank Push-up
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3X10
V Sit-up
Jumping Jacks X10

Thursday 02/09/17- Workout

Rest 1 min between sets
Pause Squats 4X5@75% or 4X8@RPE 7-8
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Complete for time. 10-9-8-7-6
Burpees Over Bar LR=2
Hanging Leg Raise
DB Stationary Lunge (25’s/15’s)
Jump Rope X10
Wall Balls (20/10)

Circuit 1. 5 rounds. 1 min rest between rounds.
BB Bent-over Rows 10X (95/55)
Chin-ups 10X
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Ciruit 2. 4 rounds. 1 min rest between rounds
Plank DB Rows 10X (25/15)
DB Hammer Curls 10X (35/15)
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Circuit 3. Any order.
Weighted Superman’s 50X (25/15)
Mountain Climbers 100X ea.

18 min to complete. 1 min rest between sets
Pause Bench Press 5X4@75% or 5X12
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Complete for time. 21-18-15-12
Inverted Push-ups
Sprinter Lunges
KB Front Arm Raises (25/15)
Core Twist LR=2 (20/10)