WEDNESDAY HOME WHIP 7/7
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