| Thursday |
| Warm up |
| – 90s Body Rock – 2x: Plank wave push ups x 5 + dead hang x 20s + squat rotations x 4 – 2x: 30s wall facing HS hold + 30s rest – 20/10 x 5: Push ups/FLR |
| Strength |
| Complete the following movements together: – 10 > 1 seated barbell press (add weight as needed) – 1 > 10 DB Bent over row – 10 > 1 Ab Roll outs Ex: 10 barbell press + 1 Bent row + 10 ab rollouts. Then 9 barbell press + 2 bent row + 9 ab roll outs…. |
| Work |
| 25-20-15-10-5 – Goblet Squat – Barbell curls – DB Z Press – Calories (pick machine) |
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