WEDNESDAY HOME WHIP 7/24

WEDNESDAY WHIP ARM - SHOULDERS 

The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 


3 Rounds 

15 Reps - DB Thrusters

6 Reps ES - Bench Side Plank Twist 

30 Reps - Car Drivers 





50 Pushups As long as needed. 



3 rounds 

10 Reps - BB Power Snatch

10 Reps EA - Plank Push Pull 

Use any heavy object to slide

20 Reps - Reverse BB Bicep Curls 




3 Rounds 

12 Reps - Incline DB Front Raise

12 Reps - Alternating Hammer curls 

10 Reps - DB Upright Row 




1 Round

Side Lateral Drop Set

10 - 10 - 10 - 10 

Reduce weight each 10 reps



TEXT ONLY

WARM UP

 10 MIN - Cardio Machine Your Choice 

3 ROUNDS 

15 Reps - DB Thrusters

6 Reps ES - Bench Side Plank Twist 

30 Reps - Car Drivers 

5 MIN HIIT

Spin Bike - 30 Sec all out 30 sec slow


3 ROUNDS 

10 Reps - BB Power Snatch

10 Reps EA - Plank Push Pull 

20 Reps - Reverse BB Bicep Curls


1/2 Min Run

3 ROUNDS 

12 Reps - Incline DB Front Raise

12 Reps - BB Spider Curls 

10 Reps - DB Upright Row 

1 Round

Side Lateral Drop Set

10 - 10 - 10 - 10 

Reduce weight each 10 reps


HIIT 5 MIN

5 Min Deadmill 15 sec on 30 Sec off