WEDNESDAY

11/28/18: WEDNESDAY

Warm Up: 10 minutes

alternate 1 minute rounds

1 minute: cardio piece of choice: work: 20 seconds/ recovery: 10 seconds: 2X

1 minute: kettle 2 hand swings: 20 reps: remainder of minute is recovery

5 rounds of each

Work: 15 minutes: Use the first 5 minutes as warm up.

perform 5 reps every minute for 10 minutes. remaining time of minute is recovery

Dead lift (barbell OR trap bar): Use more weight than last week!!!

Work: 15 minutes: Use the first 5 minutes as warm up

perform 2 reps every minute for 10 minutes. remaining time of minute is recovery

Barbell push OR jerk press: 2 reps: increase weight from last week

Work: Chest

barbell press of choice: 2 reps/ 5 sets

dumbbell press of choice: 8 reps/ 4 sets

cable or dumbbell fly: 15 reps/ 3 sets