FRIDAY HOME WHIP 10/11

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

10 Reps ES - DB Squat to twist press

30 Sec - Jump rope w/o rope



3 Rounds 

15 Reps - Thruster

10 Reps EA - Renegade Rows 

10 Reps - DB Shoulder Press 





3 Rounds 

As many as possible - Pushup

10 Reps - Bench Dips 

10 Reps - Bent over Hammer 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

 10 MIN - Cardio Machine Your Choice 

3 ROUNDS 

15 Reps - Thruster

10 Reps EA - Renegade Rows 

10 Reps - DB Shoulder Press 

3 Rounds

As many as possible - Pushup

10 Reps - Bench Dips 

10 Reps - Bent over Hammer 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