TUESDAY

2/18/18: TUESDAY

Warm Up: 10 minutes continual

kettle bells will be a ladder from 1 -5 reps/ 5 - 1 reps

double kettle hard clean to kettle plank push up

jumping jacks: 10 reps

perform 1 kettle bell rep/ 10 jacks, 2 kettle reps/ 10 jacks. Follow this format for 10 continual minutes. Start slow ease into your pace

Work: Kettle Thruster (squat/ press): 12 minutes

first 2 minutes to figure out work weights. 10 rep weight (light) & 3 rep weight (heavy)

10 rounds: complete required reps every minute.

alternate between light & heavy rounds: 5 rounds of each: 50 reps light weight/ 15 reps heavy weight total!!!

Work: Upper Assistance: 4 sets on each. Super each pairing.

back: double dumbbell row: 6 reps/ lat pull down: 12 reps

shoulders: cable lateral raise (side): 6 reps/ plate front delt raise: 12 reps

arms: biceps: cable wide grip curl: 6 reps/ triceps: cable (use rope) french press: 12 reps

Core: 3 sets of each

wind shield wipers: 20 reps (hanging OR floor)

ab crunch machine: 30 reps: strict & light weight

bird dogs (pointer): 10R/ 10L