Monday 10/17/16

A1. Heavy Goblet Squats or Sandbag Squat @21X1; 10-12 reps x 4 sets, rest 45sec

A2. Single-Arm Dumbbell Row; 8/arm x 4 sets, rest 45sec

A3. Bar or Ring Dips; 12-15 reps x 4 sets, rest 45sec

 

B. Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs or Kb’s

Minute 2 – 45 seconds of Side Plank (Left)

Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)

Minute 4 – 45 seconds of Side Plank (Right)

Minute 5 – 45 seconds of abmat sit-Ups