FRIDAY WAH 11/1

FRIDAY 

ARMS 

3 Rounds 

10 Reps - Jump Squats

10 Reps EA - Plank Push Pull (use any heavy item to slide)

30 Reps - Ball Mt Climbers (use object to elevate upper body like stairs or step) 


3 Rounds 

12 Reps - Laying DB Skull Crusher

10 Reps - Walk out 2 pushups

10 Reps EA - Alternating DB Hammer Curls 


3 Rounds 

10 Reps - Banded Shortened Bicep Curls 

10 Reps - Banded Bent over Tricep Kickback (2 sec hold)

10 Reps EA - Crab Toe Touch


3 Rounds 

12 Reps - DB Spider Curls (use back of couch or chair, get creative) 

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 - Jump Squats

10 Reps EA - Plank Push Pull (use any heavy item to slide)

30 Reps - Ball Mt Climbers (use object to elevate upper body like stairs or step) 

3 Rounds

12 Reps - Laying DB Skull Crusher

10 Reps - Walk out 2 pushups

10 Reps EA - Alternating DB Hammer Curls 

3 Rounds 

10 Reps - Banded Shortened Bicep Curls 

10 Reps - Banded Bent over Tricep Kickback (2 sec hold)

10 Reps EA - Crab Toe Touch

3 Rounds 

12 Reps - DB Spider Curls (use back of couch or chair, get creative) 

12 Reps - DB Thrusters

10 EA Reps - Alternating DB Hammer Curls 

20 MIN LISS 

LISS