WEDNESDAY

09/19/18: WEDNESDAY

Warm Up/ Fitness: 15 minutes

Start with 3 reps on all exercises, 6 on all, 9, 12, 15. If time remains, & it will, start with 15 reps & work backwards.

- trx jump squat

- 2 hand kettle swing: face level

- up/ downs

- double (2 bells) kettle hi pull

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

- chest: dumbbell press: flat or incline: 12 reps

- back: dumbbell row: 6R/ 6L

- shoulders: dumbbell rear delt raise: 12 reps

- ham: hip extension: 6 reps

- quad: dumbbell goblet squat: 12 reps

- biceps/ triceps: 6 reps each: you choose exercises

- core: ab wheel: 12 reps

Work: Maintenance: 10 minutes

- Hips/ low back

- 10 reps on ALL

- use red versa loop band/ perform on hands & knees

- internal/ external/ lateral raise

- clam shell/ wide mouth: no band

- bird dogs

- superman/ woman: L/ R