052418

THURSDAY!!





Warm UP: Cardio
-Stretching
-8-10 Minute Treadmill/Row Machine


WOD#1: Back and Biceps.

-Barbell Deadlift = 4 sets x 8-12 reps
-Barbell Row = 3 sets x 8-12 reps
-Pull Ups = 3 sets x Failure
-TRX Row/Various Grips or Band Pulls = 5 mins. NONSTOP

• Using straps or a band, do 5 mins of row movements with little to no rest.

-Dumbbell Curl = 3 sets x 8-12 reps
-Dumbbell Preacher Curl = 3 sets x 8-12 reps

-Chest Supported Row and Curl Superset= 5 mins. NONSTOP

• Put your chest against an incline bench holding dumbells. Switch between row movements and curl movements with little to no rest for 5 mins straight.
  

-Regular and Reverse Curl Superset= 10-9-8-7-6-5-4-3-2-1

• Complete 10 regular barbell curls and then switch to reverse barbell curls, completing 10. Subtract 1 rep after doing each movement until you finish 1 rep.

Cool Down:  Core and Abs
-10 Rounds- 40 seconds ON/ 20 seconds OFF

• V Shape Sit Ups
• Plank