MONDAY

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 reps of all the exercises to get the body heated

Work: 5 sets/ 9 reps on ALL

- quad: lunge: L/ R

- hamstring: dumbbell RDL

- chest: incline or flat barbell press

- back: dumbbell row: L/ R

- shoulders: lateral raise

- triceps: dumbbell OR cable kickbacks

- biceps: cable concentration curl

- ab: mermaids: L/ R

Work: Fitness: 15 minutes (or whatever time you have)

- run: 1/10 mile OR row: 100 meters

- double kettle hard clean: 10 reps

- hindu push up: 10 reps

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