MONDAY HOME WHIP 3/16

MONDAY WHIP CHEST & TRICEPS

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up 3 Rounds 

20 Reps -  Jumping Lunges Double weighted Punches

10 Reps EA - Renegade row - Tricep Extension

20 Reps - Plank Kick Through 




3 Rounds 

12 Reps - Floor DB FLY

10 Reps - Walk out 2 pushups

5 Reps EA - Laying Side One Arm Pushup 





3 rounds 

15 Reps - DB Chest Press from Floor

10 Reps - Full Range Side Lateral Rises



3 Rounds 

12 Reps - Glutei Bridge to Chest Press

12 Reps EA - Tricep Kickbacks



HIIT 3 Rounds 

 10 Reps EA - Step Trainer Pushup to T

20 Reps - Step Lateral Split Jump

3x - 10 Pushups to 10 Mt Climbers





3 Rounds 

30 Reps - Banded oder head tricep extension

10 Reps - DB Pull Overs 



HIIT 3 Rounds No Rest

10 Reps EA - Plank Plate Push

10 Reps EA - DB Squat to Twist Press

20 Reps - DB Thrusters





TEXT ONLY

WARM UP

20 Reps - Jumping Lunges Double weighted Punches

10 Reps EA - Renegade row - Tricep Extension

20 Reps - Plank Kick Through 

3 ROUNDS 

12 Reps - Flat DB FLY

10 Reps - Walk out 2 pushups

5 Reps EA - Laying Side One Arm Pushup  

3 ROUNDS 

15 Reps - DB Chest Press from Floor

10 Reps - Full Range Side Lateral Rises

3 ROUNDS 

12 Reps - High Cable Fly

12 Reps EA - Cable Kickbacks


HIIT 3 Rounds 

 10 Reps EA - Step Trainer Pushup to T

20 Reps - Step Lateral Split Jump

3x - 10 Pushups to 10 Mt Climbers

3 ROUNDS 

30 Reps - Banded oder head tricep extension

10 Reps - DB Pull Overs 

HIIT No Rest

10 Reps EA - Plank Plate Push

10 Reps EA - DB Squat to Twist Press

20 Reps - DB Thrusters