MONDAY HOME 7/19

MONDAY 

SHOULDER & TRICEP 

3 Rounds 

15 Reps - DB Upright row to press

10 Reps EA - bent over single arm rear delt

3 Rounds - 10 Mt climbers 10 Pushups


3 Rounds 

10 Reps - Single Arm Lateral Raise to Double Lat Raise

10sec/10Reps - ISO Front Hold (10sec) to 10 Side Lateral Raises

30 Reps - Jumping Jacks 


TIMED HIIT CIRCUT 2 Rounds get your timer

40 Sec Work 10 Rest - DB Squat CLEAN and PRESS

40 Sec Work 10 Rest - Reverse Lunge w/ Alternating DB Press

40 Sec Work 10 Rest - Weighted Jumping jacks 





3 Rounds 

10-10 Reps - Half to full range side lateral rise

10 Reps - Cable Tricep Kickback

20 Reps - Push up to a T with or w/o step


3 Rounds 

12 Reps - Tricep Bench Dips

12 Reps - Front Delt Plate Raise and Push

10 Reps - Push ups


HIIT 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!