FRIDAY

12/07/18: FRIDAY

Warm Up: 10 minutes

complete the required every 2 minutes: 5X

remaining time of 2 minutes is recovery

treadmill sprints: TURN OFF: incline 6.0: 20 seconds: 50 - 60% of max speed.

jump lunges: 20 reps

double kettle push press: 10 reps

Work: 10 minutes

Dead Lift: 50% of poundage used on Monday

use first 5 minutes to get to work weight

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

Work: 10 minutes

Barbell Power OR Hang Snatch: 60% of 1 rep max

use first 5 minutes to get to work weight

complete 3 reps every minute for 5 minutes. remaining time of minute is recovery.

Work: Back/ Biceps: 3 sets on ALL

super set the #1’s & #2’s

#1: back: wide grip cable row: 6 reps

#1: biceps: close grip barbell curl: 12 reps

#2: back: kneeling straight lat pull down: 12 reps

#2: biceps: dumbbell hammer curl (make it strict): 18 reps