TUESDAY

11/20/18: TUESDAY

Warm Up/ Fitness: 14 minutes

complete required reps every minute for 14 minutes.

remaining time of minute is recovery.

round 1: mountain climbers: 12 reps/ up downs: 4 reps

round 2: kettle clean: 5R/ 5L / hindu push up: 5 reps

alternate rounds for 14 minutes

Work: Lower Assistance

4 sets/ 8 reps on both

quad: lunge: R/ L: back foot elevated

ham: single leg RDL: R/ L

3 sets/ 10 reps: 50% of max on both

quad: leg press

ham: ham glut raise OR hip extension

Work: Upper Assistance

4 sets/ 8 reps on both

chest: dumbbell chest press

back: cable pull downs

3 sets/ 10 reps: 50% of max: on both

chest: pec fly

back: straight arm lat pull down & dumbbell shrugs: (optional, so don’t freak out!!!)

Work: Core

3 sets/ 10 reps on ALL

supermans: R/ L

roll up (add weight): R/ L

knees to elbows