Warm Up: 10 minutes
lunge (back foot elevated): 5R/ 5L
good morning (use band): 10 reps
get up: 1R/ 1L
Work: 20 minutes: Full Body Compound
use first 5 minutes to get to work weight.
complete required reps every 3 minutes. remaining time is recovery
Dead lift: same poundage as the 10 sets of 10 reps workout (Friday 12/07/18 workout!!!)
5 rounds: 20 reps: 3 minutes per = 100 total reps
Work: 10 minutes: Chest
first 5 minutes to get to work weight.
complete required reps every minute for 5 minutes. remaining time of minute is recovery.
Flat bench press: Barbell OR Dumbbell (poundage will need to be lighter than you think!!!)
5 rounds: 12 reps: 1 minute per = 60 total reps
Work: 15 minutes: 5 sets: Upper Assistance
incline dumbbell press: 6 reps
dumbbell rear delt raise: 12 reps
ab wheel: 18 reps