FRIDAY

09/28/18: FRIDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes.

- remaining time of minute is recovery.

- get up: 1R/ 1L

- push ups: 10 reps

Work: 100’s: 20 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery.

- 10 minutes: kettle double clean & press: W: 12 - 18 lbs M: 25 - 35 lbs/ kettle over head swing: W: 25 - 35 lbs M: 44 - 53 lbs/ 5 reps of each

- 10 minutes: box jump: 20 - 30” / trx body weight row: 5 reps of each

Work: 5 sets/ 12 reps on ALL

- super set each pairing

- triceps: dip (body weight OR bench) / cable push down

- biceps: trx suspension curl/ seated incline dumbbell curl

- forearms: dumbbell wrist curl/ reverse cable curl