Friday 08.28.15

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HEALTH
A. 4 Sets of:
4 Negative or Strict/wt’d Pull Ups
4 Push Press (3 second hold at top)
8 Alternating Heavy KB/DB Lunges

B. 4 Intervals at each of:
15 Sec Work
15 Sec Iso Hold (alternate hold each round)
15 Sec Jumping Jacks
15 Sec Rest

B1. Ring or Regular Push Ups + top/bottom Hold
B2. Rotating Ring Row + Top/Bottom Hold
B3. Squat + Bottom Hold
B4. KB swing (30 sec) + Goblet Hold (15 sec)

C. 2 Sets On Own:
8 Diaganol Pull Aparts (each arm)
Max Side Plank Hold (each side)
Roll quad + IT Band + Bench Quad Stretch

FITNESS
A. 4 Sets of:
5-8 Bent-over BB Rows (Supinated Grip)
10-15 Seated DB Lateral Raises

B. 3 Sets of:
15-20 DB Pull Overs
15-20 DB Reverse Fly’s

C. 4 Intervals at each of:
15 sec work
15 sec Iso hold (alternate hold each round)
30 sec rest

C1. Plyo or Clapping Push Ups + Top Hold
C2. Ring Row + Flex Arm Hang
C3. P.O.W. Jump Squat + Wall Sit Hold
C4. Russian KB Swing (30 sec)

D. 2 Sets of: On Own
25 Banded Good Mornings
25 GHD Sit Ups

UA-12574818-1