W5/D4

THURSDAY *5 min. dynamic warm up* CARDIO: - 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF) BACK: Superset - DB alt. plank rows... 3 sets x 20 reps - DB bent over rear deltoid flys ... 3 sets x 15 reps - Lying half supermans w DB back row ... 3 sets x 12 reps TRICEPS: - Lying floor DB french press ...3 sets x 15 reps - DB bent over tricep kickbacks ...3 sets x 15 reps - Tricep long band extensions ..3 sets x 15 reps ABS: ... TIMER: 25 SEC ON X 15 SEC OFF - V-sit bent knee DB punches - Suitcase crunch - Spiderman planks