WARMUP:
2 Sets
30-second Forearm Plank
10 Side Plank Rotations/side
10 Jefferson Curls (very light with
clients, even PVC is appropriate,
just to learn the way you move this
pattern)
rest as needed
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 5 Power Cleans (155/95 lbs)
Minute 2 – 12/6 Calories Row
B.
Three sets of:
Bamboo Bar bench Bench Press 25 reps
Rest 45 seconds
Tricep Pushdowns 30-40 reps
Rest 45 seconds
Plank Hold (Banded) x 45 seconds
Rest 45 seconds
Hammer Curls 10-16 reps
C.
Stretch
