MONDAY

12/17/18: MONDAY

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