TUESDAY

10/16/18: TUESDAY

Warm Up: 12 minutes

- complete required every minute for 12 minutes

- remaining time of minute is recovery.

- 1st minute: slam ball: 15 reps

- 2nd minute: double kettle clean: 20 reps

- 3rd minute: 2 hand kettle swing (face level): 25 reps

- 4th minute: push up: 30 reps

- complete the above 3X

Work: Lower: 5 sets/ 5 reps on both: 65 - 70% of max.

- quad: lunge (back foot elevated) add weight

- ham: dumbbell RDL

Work: Lower: 3 sets/ 15 reps on both: 50% of max

- quad: leg extension

- ham: leg curl

Work: Upper: 5 sets on ALL

- shoulder: 5 reps: barbell over head press (front or behind the neck): 70% of max

- chest: 10 reps: pec fly: 60% of max

- back: 15 reps: straight arm lat pull down: 50% of max

- biceps: 15 reps: dumbbell hammer curl: 50% of max