FRIDAY GYM 12/6

FRIDAY 

ARMS 

3 Rounds 

10 Reps - Ball Slams 

10 Reps EA - Plank Push Pull 

30 Reps - Ball Mt Climbers 


3 Rounds 

12 Reps - Tricep Rope Pushdowns

20 Reps - Plate Curls 

10 Reps - Push up to Side Crunch 


3 Rounds 

10 Reps - Bicep Drag Curls (slow and close to body)

10 Reps - 3 Phase Skull Crusher

20 Reps - Reverse Crunch 


3 Rounds 

12 Reps - DB Spider Curls 

12 Reps - DB Thrusters

10 EA Reps - Alternating DB Hammer Curls 



20 Min LISS 

Low intensity steady state cardio. 


TEXT ONLY 

3 Rounds

10 Reps - Ball Slams 

10 Reps EA - Plank Push Pull 

30 Reps - Ball Mt Climbers 

3 Rounds

12 Reps - Tricep Rope Pushdowns

20 Reps - Plate Curls 

10 Reps - Push up to Side Crunch

3 Rounds 

10 Reps - Bicep Drag Curls (slow and close to body)

10 Reps - 3 Phase Skull Crusher

20 Reps - Reverse Crunch 

3 Rounds 

12 Reps - DB Spider Curls 

12 Reps - DB Thrusters

10 EA Reps - Alternating DB Hammer Curls

20 MIN LISS 

LISS