October 14th

Warm up

400m Run

Stretch

Tabata Abs *3 rounds

Russian Twist

Toe Touches

Alter Arms/Legs V-ups

Wipers

Workout

DB Bench Alt Press 5 sets * 8 each arm, 6 each arm, 4 each arm, 2 each arm, 10 each arm

5 Rounds

DB Fly * 10 reps

Bench Leg Raises * 12 reps

BB Bent Over Row 5 sets * 8 reps

4 Rounds

DB Front Raise -> Side Raise * 8 reps

DB Standing Arnold Press * 8 reps

3 Rounds

BB Curls * 8 reps

DB Tricep Extension * 8 rep s

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