W3/D4

THURSDAY *5 min. dynamic warm up* CARDIO: - 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF) BACK: - SA supported DB row (R. arm)... 3 sets x 15 reps - SA supported DB row (R. arm)... 3 sets x 15 reps - Prone plank V ups... 3 sets x 15 reps TRICEPS: - Close grip modified push ups (on knees)...3 sets x 12 reps - Tricep long band extensions ...3 sets x 15 reps - Chair dips...3 sets x 15 reps ABS: ... TIMER: 25 SEC ON X 15 SEC OFF - Side plank crunches; knee to elbow (R. side) - Side plank crunches; knee to elbow (L. side) - Mountain climbers