Weekly Work-Outs: Suck it up today, so you won't have to suck it in tomorrow!

November 13, 2017

11/13/2017

 

3 min of 30 sec Work, 30 sec Rest: Jump Rope

3 min of:

- 5 Romanian Deadlifts (both legs, 2 dumbbells)

- 5 Dumbbell Bent Over Rows

- 5 Front Squats with Dumbbells

3 min of 30 sec Work, 30 sec Rest: Jump Rope

3 min of: 
- 5 Kettle Bell Swings/Kettle Bell Squats

- 5 Single Kettle/Dumb-bell Deadlifts

- 5 Punching Bag Flips/Med Ball Slams

3 min Row/Cardio of Choice

- 5 Hollow Rocks 

- 5 V Ups

- 5 Reverse Burpees 

 

11/14/2017

15 min of:
- 10-20 Push Ups

- 10 Walking Lunges, per leg

- 1 min Wall Squat

 

11/15/2017

3 Rounds:
- 10 Burpees

- Stairs

- Sprint down Sidewalk OR 30 Jumping Jacks

- 10 Burpees

- Sprint Back OR 30 Jumping Jacks

 

11/16/2017

3 min of 30 sec Work, 30 sec Rest: Jump Rope

3 min of:

- 5 Romanian Deadlifts (both legs, 2 dumbbells)

- 5 Dumbbell Bent Over Rows

- 5 Front Squats with Dumbbells

3 min of 30 sec Work, 30 sec Rest: Jump Rope

3 min of: 
- 5 Kettle Bell Swings/Kettle Bell Squats

- 5 Single Kettle/Dumb-bell Deadlifts

- 5 Punching Bag Flips/Med Ball Slams

3 min Row/Cardio of Choice

- 5 Hollow Rocks 

- 5 V Ups

- 5 Reverse Burpees 

 

11/17/2017

15 minutes:

- 8-10 Dumbbell Curls

- 10 Close Hand Push Ups
- 5 Chin Ups

- 10 Dips

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