THURSDAY

This is week 2 of frequency. We're adding a set, adding poundage, & dropping reps. Use no more than 70% of max, up from 60% last week.

Warm Up: 10 minutes

-1st minute: get up (body weight): 2R/ 2L

- 2nd minute: get up (add weight): 1R/ 1L

- repeat the above 5X = 10 minutes

Work: 14 minutes

complete required reps every 2 minutes. Remaining time of 2 minutes is recovery.

- pull up: 10 reps

- push up: 20 reps

- body weight squat: 30 reps

- Complete 3 rounds (6 minutes): 1 minute recovery

- Complete 3 more rounds (6 minutes): 1 minute recovery

- total time : 14 minutes

Work: Repeat 5X

- 2 hand rope slam: 50 reps

- dumbbell lateral raise: 20 reps

- single leg hip bridge: 10R/ 10L

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