FRIDAY

10/19/18: FRIDAY

Warm Up: 10 minutes

- 2 minutes to complete reps.

- remaining time is recovery

- run: 1/ 10 mile OR row: 150 meters

- up downs: 10 reps

- 2 hand kettle swing: 10 reps

- repeat 5X

Work: repeat 5X

- quad: step ups: plant foot does not come off box/ no touch at top: 5R/ 5L

- back: body weight row: 10 reps

- ham: hip extension: 10 reps

- chest: push up: 20 reps

Work: repeat 4X

- back: double dumbbell row: 15 reps

- chest: incline dumbbell OR incline machine press: 10 reps

- core: wind shield wipers: 10 reps L/ R = 1 rep

Work: repeat 3X/ 20 reps on ALL

- triceps: cable push down

- biceps: cable concentration curl

- forearms: dumbbell REVERSE wrist curl