Wednesday WORK! August 16 2017

Wednesday Work-

Warm-up x 3 (add two reps each set)

20lb Dumbbell Curl and Press- 20

30lb Slamball Curl and Press – 20

 

Pushup Circuit x3 (add two reps each set)

Negative Pushup on Slam Balls – 10 Wide

Negative Pushup on Slam Balls – 10 Narrow

Offset Pushup Right Hand – 10

Offset Pushup Left Hand – 10

Diamond Pushup on Slam Ball – 10

 

Push and Dip Circuit x 3

Pull Ups – 5

Dips – 5

 

Final Sets

Push and Dip x 2

Pull Ups – 10

Dips – 10

 

Assault Bike Sprint Circuit

50sec @ 16MPH / 10sec Sprint x 2

120 Sec @ 16MPH

50sec @ 16MPH / 10sec Sprint x 2

120 Sec @ 16MPH

50sec @ 16MPH / 10sec Sprint x 2