WEDNESDAY

10/17/18: WEDNESDAY

Warm Up: 12 minutes

- perform reps continually for 3 minutes.

- 1 minute recovery

- repeat 3X

- double kettle clean & press: 4 reps

- pull up: 6 reps

- wall ball: 8 reps

Work: Lower: 5 sets/ 10 reps: 50 - 60% of max

- quad: leg press

- ham: single leg hip bridge (feet elevated): R/ L

Work: Upper: 5 - 7 sets/ 3 reps: 75% of max

- chest: incline barbell OR dumbbell

- back: dumbbell row: R/ L

Work: Upper Assistance: 3 sets/ 20 reps

- shoulders: front plate raise & dumbbell lateral (side) raise

- triceps: dumbbell french press

- core: ab wheel