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December 11, 2019

Wednesday

Hearts: Crunches

Diamonds: Lying Leg Raises

Clubs: Push Ups

Spades: Butterfly Sit Ups

Friday

3 Rounds:

- 250 M Row

- 10 Curl Thrusters

3 Rounds:

- 10 Dips/Tricep Push Downs

- 5 Chin Ups/ Underhand Lat Pull Downs

- 10 Close Hand Push Ups

Saturday

Warm-Up

- Donkey Complex

3 Ro...

December 4, 2019

Wednesday

3 Rounds:

- 10 Slider Adductors, per leg

- 10 Side Lunges, per leg

3 Rounds:

- 10 Box Step Ups, per leg

- 20 (total) Side Jumps over punching bag/rope
3 Rounds: 

- 10 Thrusters

- 45 sec Treadmill (no motor)

Friday

3 Rounds:

- 1 min Rower

- 1 min Push Ups/Front Plank

4 Rou...

November 25, 2019

Day One

3 Rounds:

- 10 Back Flyes

- 10 Chest Flyes

3 Rounds:

- 10 Shoulder Presses

- 5 Pull Ups/Lat Pull Downs

3 Rounds:

- 10 Lateral Raises

- 10 Seated Rows

Day Two

3 Rounds

- 1 Leg Squats on box/punching bag X 10, per leg OR 20 Air/Box Squats

- 15 Sumo Deadlifts

3 Rounds:

- 15 Slid...

November 18, 2019

Monday 

15 minutes of: 

- 10 Thrusters

- 5 Pull Ups

- 10 Bent Over Rows

- 20 Battle Ropes

Wednesday

Hearts: Slider Mountain Climbers, per side

Diamonds: Toe Touches

Spades: Bicycles, per side

Clubs: Push Ups

Friday

15 minutes of:
- Stairs X 2

- 10-20 Push Ups

- 10-20 Air Squats

November 12, 2019

Wednesday

3 Rounds:

- 1 min Treadmill, no motor

- 10 Bulgarian Lunges, per leg

- 10 X 1 Leg (Romanian) Dead Lifts, per leg

- 10 (total) Star Sit Ups

Friday

Hearts: Sit Ups

Diamonds: V-Ups

Spades: Arm Haulers

Clubs: Ab Twists, per side

November 4, 2019

Monday

5 min Cardio of choice

1 min Push Ups/Front Plank

1 min Sit Ups

5 min Cardio of choice

1 min Push Ups/Front Plank

1 min Sit Ups

Wednesday

15 min:

- 10 Curl Thrusters

- 5 Chin Ups/Underhand Lat Pull Downs

- 10 Dips/Tricep Push Downs

- 10 Hammer Curls

Friday

Hearts: Push Ups

Dia...

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