TUESDAY WAH 9/10

TUESDAY WAH

SHOULDERS 

3 Rounds 

20 Reps - Wall Taps 

10 Reps - DB Burpee to press

10 Reps - Push ups 


3 Rounds 

12 Reps - Weighted Dead to Upright Row

12 Reps - Close Grip Upright Row

(you can use any weight available)

20 Reps - Jumping Jacks 


HIIT 3 Rounds 

30 Reps - Mt Climber

8-10 Reps - Pushups 



3 Rounds 

15 Reps - DB Thruster

10 Reps - Banded high Rear Pull 

10 Reps - Straight arm plank to side plank


3 Rounds 

15 Reps - Full Range Lateral Raise 

15 Reps EA - Alternating DB Hammer Curl 

15 Reps -DB Squat Clean & Press



3 Rounds 

12 Reps - DB Shoulder Press 

8-8-8 Reps - 3 Stage Bent over Rear Delt Fly

(perform 8 reps at each low, mid, high range) 

8-12 Reps - Push Ups 




HIIT 10 Min 

RUN OUTSIDE : 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Rounds

20 Reps - Wall Taps 

10 Reps - DB Burpee to press

10 Reps - Push ups 


3 Rounds

12 Reps - Weighted Dead to Upright Row

12 Reps - Close Grip Upright Row

(you can use any weight available)

20 Reps - Jumping Jacks 


3 Rounds 

30 Min - Mt Climber

8-10 Reps - Pushups


3 Rounds 

15 Reps - DB Thruster

10 Reps - Banded high Rear Pull 

10 Reps - Straight arm plank to side plank

3 Rounds 

15 Reps - Full Range Lateral Raise 

15 Reps EA - Alternating DB Hammer Curl 

15 Reps -DB Squat Clean & Press

3 Rounds 

12 Reps - DB Shoulder Press 

8-8-8 Reps - 3 Stage Bent over Rear Delt Fly

(perform 8 reps at each low, mid, high range) 

8-12 Reps - Push Ups 



HIIT 10 MIN  

OUT SIDE RUN: 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!