Thursday 2/21

Warm up : 1.5 miles @ 7.5 speed & 1% incline

Resistance Training : Back & Biceps

•Pull Ups 3×12
•Lat Pull-downs 4×10
•Back Hyper-extensions 3×12 ( thing with dave)
•Seated/Incline Dumbbell Biceps Curl 3×12
•Hammer Curl 3×12

Circuit 1 : Crossfit

As many rounds as possible in 15 minutes :
18 box jumps
15 knee to eblows
12 push ups

Circuit 2 : compliments of @dailyhiit

Squat jumps touch floor (20 reps)
V abs (20 reps)
Push up then jump in pike (20 reps)
Touch toe abs w/ weight ( 20 reps)
High knees w/ weight (60 reps)
Push up with side twist hand to sky (20 reps)
Mountain climbers (30 reps)
Prisoner squat jumps in and out (30 reps)
Tuck abs (20 reps)
Star Squat jump (20 reps)
Spider push up (20 reps)
Pike abs into bicycle (30 reps)
Surf boards (30 reps)
Reverse Abs (30 reps)
Jack-Knife Abs w/ weight (20 reps)
Monkey push up with jump in pike (10 reps)
Left Crunch Abs w/ weight (30 reps)
Right Crunch Abs w/ weight (30 reps)
Burpees with push up ( 10 reps)
Switch lunges (20)

STRETCH AFTER !

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