THURSDAY

10/18/18: THURSDAY

Warm Up: 15 minutes

- Tabata: 3 blocks

- 20 seconds work/ 10 seconds recovery: 8X = 4 minutes

- 1 minute recovery

- cardio piece of choice

Work: Lower: 5 sets/ 5 reps: 65% of max

- single leg squat: hold single dumbbell OR kettle bell at chest level.

- single leg RDL: hold single bell of choice

Work: Lower: 2 sets/ 20 reps: 40% of max

- goblet squat

- band good mornings

Work: 2 sets/ 20 reps

- chest: flat chest press

- back: lat pull down/ Optional: dumbbell shrugs

Work:3 sets/ 8 reps

- shoulder: dumbbell over head press: neutral grip

- biceps: barbell curl

- biceps: trx suspension curl