-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