W3/D4

THURSDAY *5 min. dynamic warm up* CARDIO: - 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF) BACK: - SA supported DB row (R. arm)... 3 sets x 15 reps - SA supported DB row (L. arm)... 3 sets x 15 reps - Machine assisted pull ups ... 3 sets x 10 reps TRICEPS: - Close grip modified push ups (on knees)...3 sets x 15 reps - Cable overhand row to tricep extension...3 sets x 15 reps - Bench dips...3 sets x 15 reps ABS ... TIMER: 25 SEC ON X 12 SEC OFF - Side plank crunches; knee to elbow (R. side) - Side plank crunches; knee to elbow (L. side) - Mountain climbers KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg