FRIDAY HOME WHIP 8/13
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
