FRIDAY

08/10/18: FRIDAY

Warm Up: perform enough of the below exercises to get body fully heated.

Work: Full Body Compound

- 10 sets/ 2 reps

Work: Lower Assistance

ham/ glut raise: 5 sets/ 6 reps

Work: Upper Body

3 sets/ 8 reps on ALL

- Chest: flat OR incline dumbbell press

- Back: row (your choice)

- Shoulders: standing dumbbell over head press

- Triceps: dips

- Biceps: barbell curl

- Core: ab wheel & knees to elbows

Work: Fitness: 12 minutes

- perform 20 reps: every minute, remaining time of minute is recovery

- 1st minute: kettle 2 hand over head swing

- 2nd minute: kettle double clean

- 3rd minute: slam ball

- 4th minute: recovery

- Repeat the above 3X = 12 minutes