TUESDAY WAH 5/28

TUESDAY 

SHOULDERS & BACK

3 Rounds 

10 Reps - DB Thruster

10 Reps - Devil Press / Plank Row 

10 Reps ES - Reverse Lunge Weighted Twists


3 Rounds 

12 Reps - DB Upright Row to shoulder press

12 Reps - Bentover Rear Delt 

20 Reps - Plank Jacks 


HIIT 3 Rounds No Rest

 12 Calorie - Burpee  

20 Reps - Kettlebell Swing



3 Rounds 

10 Reps EA - Banded Single Arm Row Single Arm Hold 

10 Reps EA - Single Arm Lateral Raise 

10 Reps - Pushups


3 Rounds 

15 Reps - Banded High Rear Pull 

15 Reps - Banded Seated Rear Delt Fly

20 Reps - Crap Toe Touch



3 Rounds 

12 Reps - Weighted Dead Lift to Upright Row 

12 Reps - Smith Machine Bent over Row  

8-12 Reps - Push Ups



HIIT 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Rounds

10 Reps - DB Thruster

10 Reps - Devil Press / Plank Row 

10 Reps ES - Reverse Lunge Weighted Twists


3 Rounds

12 Reps - DB Upright Row to shoulder press

12 Reps - Bentover Rear Delt 

20 Reps - Plank Jacks  


HIIT 3 Rounds No Rest

 12 Calorie - Burpee  

20 Reps - Kettlebell Swing


3 Rounds 

10 Reps EA - Banded Single Arm Row Single Arm Hold 

10 Reps EA - Single Arm Lateral Raise 

10 Reps - Pushups

3 Rounds 

15 Reps - Banded High Rear Pull 

15 Reps - Banded Seated Rear Delt Fly

20 Reps - Crap Toe Touch

3 Rounds 

12 Reps - Weighted Dead Lift to Upright Row 

12 Reps - Smith Machine Bent over Row  

8-12 Reps - Push Ups 




HIIT 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!