WEDNESDAY WAH 10/14

WEDNESDAY WAH 

BACK & ABS 

3 Rounds 

20 Reps - Weighted Bicycle Crunches 

10 Reps - KB Dead to Upright Row 

10 Reps EA - Plank Push Pull 


3 Rounds 

10 Reps EA - Bird Dog w/ Row

5 Reps EA -Bench Plank Twist - Press

10 Reps - DB Dead Lift


3 Rounds 

10 Reps - DB Thruster

20 Reps - Ball Mt Climbers 

5 Reps - Plank Knee to Elbow (slow and tight) 


3 Rounds 

10 Reps - BANDED Standing Close Grip Row

(Use a band on a door, or DB Bent over row)

12 Reps - Devil Press / Plank Row 

10 Reps - Pushup to Side Crunch



HIIT 3 Rounds No Rest 

30 Reps - Ice Skater Knee Ups

10 Reps - Devil Press / Alternating Plank Row

20 Reps - Double Foot Plank Hop In




TEXT ONLY 

3 Rounds

20 Reps - Weighted Bicycle Crunches 

10 Reps - KB Dead to Upright Row 

10 Reps EA - Plank Push Pull 

3 Rounds

10 Reps EA - Bird Dog w/ Row

5 Reps EA -Bench Plank Twist - Press

10 Reps - DB Dead Lift 

3 Rounds 

10 Reps - BIG Ball Slams (reach high and big slam)

20 Reps - Ball Mt Climbers 

5 Reps - Plank Knee to Elbow (slow and tight)  

3 Rounds 

10 Reps - Standing Close Grip Row

12 Reps - Devil Press / Plank Row 

10 Reps - Pushup to Side Crunch

3 Rounds NO REST

30 Reps - Ice Skater Knee Ups

10 Reps - Devil Press / Alternating Plank Row

20 Reps - Double Foot Plank Hop In