Wednesday – 1/3/18

Warm-Up
3 sets:
10 Theraband Goblet Squats
10 Scapular Push Ups
30’ Quadruped Crawl
30sec Active Bar Hang
BB Bench warm-up x 5-10 reps

Workout
A1. BB Bench Press; 4-6 reps x 4 sets, rest 60sec
A2. DB Semi-stiff Leg RDL @30×1; 6-8 reps x 4 sets, rest 60sec

B. For Max Reps:
3min of Assault Bike/Rowing/or Ski for Calories
-Rest 60sec
3min of Dumbbell Box Step-Overs (50/35 lbs) – box height should be around knee height.
-Rest 60sec
3min Front Rack Double KB Squats