WEDNESDAY

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:

- perform enough reps of all exercises to get the body heated.

Work: 5 sets/ 3 reps on ALL, except abs

- quad/ hamstring/low & upper back: power clean

- hamstring: ham glut raise

- chest: dumbbell flat or incline bench

- back (lats): barbell row (underhand grip)

- shoulders: dumbbell rear delt raise

- abs: ab wheel: 5 sets/ 15 reps

- triceps: dips

- biceps: barbell curl

Work: Fitness: 10 - 15 minutes

- tabata: cardio piece of choice

- 20 seconds work/ 10 seconds recovery

- repeat 8X = 4 minutes

- 1 minute recovery

- repeat above 2 or 3X

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