FRIDAY GYM WHIP 10/4

FRIDAY WHIP UPPER BODY

The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up 2 Rounds

35 Sec Work 10 Rest - Weighted Star Jump

35 Sec Work 10 Rest - BB Bicep Pulse ½ Reps

35 Sec Work 10 Rest - Plate Curls 

35 Sec Work 10 Rest - Mt Climbers






3 Rounds 

15 Reps - Thruster

10 Reps EA - Renegade Rows 

10 Reps - DB Shoulder Press 





3 Rounds 

As many as possible - Pushup

10-10 Reps - Rope Pushdown (1) drop set

20 Reps - Cable Bicep Curls 





3 Rounds 

10 Reps - Burpee

30 Sec - Plank

20 Reps - Russian Twist





3 Round

10 Reps EA - Bent over DB Row

10 Reps EA - Devil Press/ Row

10 Reps EA - Crab Tow Touch



 




3 Rounds 

10 Reps - BB Drag Curls 

20 Reps - Tricep Pushups 



TEXT ONLY

WARM UP

Warm up 2 Rounds

35 Sec Work 10 Rest - Weighted Star Jump

35 Sec Work 10 Rest - BB Bicep Pulse ½ Reps

35 Sec Work 10 Rest - Plate Curls 

35 Sec Work 10 Rest - Mt Climbers

 

3 ROUNDS 

15 Reps - Thruster

10 Reps EA - Renegade Rows 

10 Reps - DB Shoulder Press 

3 Rounds

As many as possible - Pushup

10-10 Reps - Rope Pushdown (1) drop set

20 Reps - Cable Bicep Curls 


3 ROUNDS 

12 Reps - Wide Stance Straight leg dead 

12 Reps - KB Swing, squeeze glutes. 

20 Reps - Jumping Lunges

3 ROUNDS 

10 Reps EA - Bent over DB Row

10 Reps EA - Devil Press/ Row

3 Rounds

10 Reps - BB Drag Curls 

20 Reps - Tricep Pushups