W3/D2

TUESDAY *5 min. dynamic warm up* CARDIO: - 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF) BACK: - SA seated row (R. side)... 3 sets x 15 reps - SA seated row (L. side). .. 3 sets x 15 reps - BB bent over row.. 3 sets x 15 reps BICEPS X SHOULDERS: - BB bicep curl to overhead press ... 3 sets x 12 reps - Barbell curls... 3 sets x 15 reps - DB bent over rear deltoid flys .. 3 sets x 15 reps ABS: ... TIMER: 25 SEC ON X 12 SEC OFF - Standing DB boxer punches - Suicide planks - Mountain climbers KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg