Wednesday 12/4

This is not a complicated day but if you wake up on Thursday and your legs are not sore..then you did not push yourself.

Warm Up:  

Weighted Arm Circles.  Use a two and half or five pound plate.  Go forwards, Go Backwards..feel a burn.  2 Sets.  You need to get your shoulders warmed up.

50 Air Squats

Work Out:  SUPER SETS.  You go your partner goes.

THRUSTERS and then right to STRAIGHT LEG DEADLIFT

2 Sets 12 Reps
Add Weight
2 Sets 10 Reps
Add Weight
2 Sets 8 Reps
Add Weight
2 Sets 6 Reps
Add Weight
2 Sets 4 Reps

DUMBBELL SWINGS and then right to HAMSTRING BALL CURLS (Hard to do correct)

1 Set 12 Reps
Add Weight
1 Set 10 Reps
Add Weight
2 Set 8 Reps
Add Weight
2 Set 6 Reps
Add Weight
1 Set 4 Reps


Cool Down:  

3 Sets of Farmers Walks.  Each set should be a minute.  Find a good weight.  Have your partner use their cell phone to time you.  I want in on this!!