run a mile 5 sets of 20 thrusters with 25# plate 5 sets of 10 side lateral raises super set with 10 front raises super set with 10 off the bench lunches with 10# dumbbell 5 rounds of: 10 straight leg dead lifts with 45# bar 25 body weight squats 10 knees to elbows (so...
5 sets of 20 push ups off upside down bosu ball 3 sets of jump squats with 10# plate (pressing as I come up) 4 sets of 20 reps tricep kick backs followed by singe over head tricep extension 3 sets of 15 reps single shoulder press with 15# dumbbells 3 sets of sumo...
1/2 mile run reps of 15,12,9 crunches holding 10# plate thrusters with 25# plate 5 sets of 20 leg extensions super set with body weight lunges 2 sets of 20 butt blasters 3 sets of push press with 45# bar 2 sets of: 25 GHD sit ups super set with 25 hyper extensions 20...
10 minutes of the following… 1 minute of each of the following body weight exercises -flutter kicks -push ups -squats -crunches -mountain climbers Repeat 3 sets of 15 reps -single shoulder press 15# dumbbells -sumo squat holding 15# dumbbell 3 sets of 15,12,9...
Active recovery day… 2 mile run 3 minutes of sit ups, straight 40 push ups straight stretch 1 set 40 shoulder presses with 10# dumbbells 1 set 40 tricep extensions 10 minutes stretching A.M. 3 MILE WALK P.M. 3 MILE...
