Had to take the day off yesterday, been crazy tired last few days! Going to be making up for it today though! Glad its the end of the week, got a good work out for everyone today! We are going to be doing shoulders today, moving to a Crossfit and finishing with a good ab/Core work out!
Warm up:
Stretch
Bike 1 mile/ run 1/2 mile
Shoulders:
Dumb bell Military Press 4 sets 10 reps (1 set warm up)
Front Cable Raise(use cable for constant resistance) 3 sets 10 reps
Dumb Bell Lateral Raise 3 sets 10 reps
Barbell Shrugs 4 sets 15 reps
Cross Fit:
As Many Rounds As Possible in 20 minutes
5 Pullups
10 Pushups
15 Squats
Abs:
Bosu Ball Bicycles 3 rounds 10 reps (each Side)
Bosu Lower Abs 3 rounds 10 reps
GHD Situps 3 rounds 15 reps
Exercise Ball Planks + Knee To Elbow
Enjoy it today! Push your selfs, end of the week make it count!
Zula
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