February 2020

Chest & Biceps with intervals

30s each or to failure, AMRAP:

sprint on elliptical 

push up

barbell curl

sprint on elliptical

bench press

dumbbell curl

sprint on elliptical

bicep push up

drag curl

sprint on elliptical

svend press

rope hammer curl

Legs & Core

Romanian deadlift 8-12 reps x 3

tempo back squat 6-8 reps x 3

wall squat 45 s x 3

barbell hip thrusts 8-12 x 3

flying 30s x 6

front/back single leg hops and stick 6 (per leg) x 3

2 to 1 jump 5 (per leg) x 3

30s intervals x 3:

lateral cone freeze

scissor shaper

plank

crunch with swivel

thread the needle

oblique to vertical leg crunch

Back & Triceps

8-12 x 3

split-stance 1 arm band row

overhead rope press

shrugs

face pull

overhead triceps press

single arm band straight arm pull down

lat pulldown

triceps push up

wide row & rotation

reverse grip row

kickbacks

behind back raise & upright row

db row (palms face in)

band single arm tricpes press down

Run

23:43

Shoulders & Core

30/5 x 4

lateral Raise

mountain Climbers

V-sit

upright row

burpee to shoulder press

hollow rock

reverse fly (pinkies out)

plank up/downs

reverse crunch

plank knee to elbow

side plank

other side plank