-WEDNESDAY-HOME 8/7




WEDNESDAY WEEKLY WHIP

Warm Up 

5 Min Treadmill Walk


3 ROUNDS  

15 Reps - Close Grip Cable row 

20 Reps - Seat hop Overs 

15 Reps - Laying Cable Lat Pull overs 



 


 



3 ROUNDS 

15 Reps - Assisted Pullups 

15 Reps - Kettle Bell Swing

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

 


 




HIIT 3 Rounds

20 Reps - Pushups to side crunch

10 Reps EA - Plank Punch 

5 Reps EA - Laying Tricep Push up 




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 



TEXT ONLY

Warm Up 

5 Min Treadmill Walk

3 Rounds  

15 Reps - Close Grip Cable row 

20 Reps - Seat hop Overs 

15 Reps - Laying Cable Lat Pull overs 

3 Rounds 

15 Reps - Assisted Pullups 

15 Reps - Kettle Bell Swing

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

HIIT 3 Rounds

20 Reps - Pushups to side crunch

10 Reps EA - Plank Punch 

5 Reps EA - Laying Tricep Push up

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