FRIDAY

10/12/18: FRIDAY

Warm Up: 10 minutes

- supermans: 8R/ 8L

- hindu push up: 8 reps

- hip rotations: internal/ external/ lateral (hands & knees OR standing): 8 reps on all

- sit up: 8 reps

Work: 15 minutes

- complete required reps every minute for 15 minutes.

- remaining time of minute is recovery.

- pull up: 4 reps

- jump lunge: 8 reps (4 per side)

- push up: 12 reps

Work: 4 sets/ 10 reps: 50 - 60% of max

- chest: pec fly

- shoulder: standing cable rear delt: R/ L

- biceps: barbell curl

- biceps: seated alternating dumbbell curl

- forearm: cable reverse curl

- core: ab wheel