TUESDAY WHIP GYM 

Warm up 3 Rounds

_{10 Reps - KB dead to upright row}

10 REPS - KB Swing

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 

20 reps - 4 point lateral twist

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)