Weekly Work-Outs

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 Rounds:

- 5 Clock Lunges, per leg

- 30 sec High Knees

- 30 sec Butt Kicks

- 30 sec Side Shuffles

25 min AMRAP:

- 1/4 mile Run

- 10-20 Push Ups OR Air Squats

- 10 Burpees

- 10 Platform Jumps

Cool Down Walk/Jog