MONDAY

9/17/18: MONDAY

Warm Up: 10 minutes

- supermans: 6R/ 6L

- down dog, plank, up dog: 8 reps

- body weight squats: 10 reps

Work: 4 sets: 50 - 60% OR 30 minutes

- chest: single dumbbell press: 6L/6 R

- back: lat pull down: 12 reps

- quad: single leg squat (add weight): 6L/ 6R

- ham: dumbbell RDL: 12 reps

- shoulder: front or behind the neck barbell over head press: 6 reps

- biceps/ triceps of choice: 12 reps of each

- core: mermaids: 12L/ 12 R

Work: 9 minutes

- perform reps every minute for 9 minutes. Remaining time of minute is recovery.

- slam ball & up downs

- 1st minute: 8 reps of each

- 2nd minute: 10 reps of each

- 3rd minute: 12 reps of each

- Repeat above sequence 3X = 9 minutes

- 180 total reps