Workout Thursday July 12, 6am
4 rounds of each, 10 reps each except fourth round which is a speed round: 5 reps each
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45# Alternating dumbbell chest press on stability ball (keep dumbbells in upper position at ‘rest’, shoulders on ball and keep hips held high)
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25# DB alternating bicep curl to shoulder press with rotation
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30” (level 5) decline pull up (inverted row) on Smith machine (don’t use hip thrust to compensate for lack of strength)
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Decline bench – crunch/situps with 16# med ball toss
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TRX – start by leaning back holding TRX handles with locked elbows in front – Lateral lunge then at center raise arms into a “Y-fly” (arms straight overhead /slightly out to side) to work upper back
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20# DB chest fly on stability ball
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Side plank rotation (reach under body then up towards ceiling); 10 reps each side
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60 seconds rower sprint, reach 300 meters