-WEDNESDAY-WHiP 7/14
WEDNESDAY WEEKLY WHIP
Warm Up 1 Round
100 REps - Wide grip lat pull
(Each 25 reps perform 10 DB Chest press from floor)
3 ROUNDS
15 Reps - Cable pull downs
20 Reps - KB Swing
3 ROUNDS
15 Reps - Alternating DB INcline Bench PRess
10 Reps EA - INcline DB Row
8 Reps - DB Bent over Row
(hold at top or contracted 3 sec, kettle bells can be used if preferred)
HIIT 4 Rounds
20 Reps - Burpee DB Press
10 Reps EA - Plank Punch
20 Reps - Mt Climbers
3 ROUNDS
12 Reps - Reverse Grip Lat Pull
(3 sec hold at bottom)
10 Reps EA - Plank Front Raise
20 Reps - V ups
3 ROUNDS
10 Reps - Bent over wide grip lat pulls
(Bent at the hips and keep back straight)
10 Reps - Bent over BB Row
(3 sec count on the way up)
12 Min HIIT CARDIO
Treadmill work
1 min SPRINT - 1 min JOG