THURSDAY WHIP GYM
back and Light Shoulders
Warm up 3 Rounds
10 Reps - KB Dead to upright row
20 Reps - KB Swing
20 REps - mt climbers
4 Rounds
10-12-12-20 reps - Incline DB Row
20 Reps - Seated DB Shrugs
5 reps - 5 bench hop over - 1 burpee
3 ROUNDS
10-12-20 REPS EA- SEATED ONE ORM LAT PULL
10-12-20 REPS EA - ONE ARM CABLE PULL
3 ROUNDS
20-10-20 REPS - SHOULDER WIDTH LAT PULL
20-10-20 REVERSE GRIP LAT PULL
10 reps ea - Bent over single arm rear delt fly (drag elbow out wide squeeze)
HIIT 3 rounds no rest
20 reps - Butt kickers
10 reps - Burpee to Double Jacks
3 rounds - 4 plan jack to 4 benover jumping lunges
3 rounds
8-10-15 reps - High machine lat pull with 2 sec pause at bottom (squeeze)