Early workout then Softball @ 10:00pm
Workout
21-15-9
Decline Push-ups on 4' bar
Pull-ups *assisted
Dips
3x15 Russian Twists w/ 35lbs. plate then 25lbs. for next two sets
10 Knees to Elbows first set then knee-ups for next two sets
50 Squats
3x10
Dumbbell swing @ 50lbs.
10 Box jumps w/ 30" box
50 Crunches
3x10
Shrugs @ 55lbs. w/ 10 second hold @ end then 10 calf raises while holding shrug
Side bends (each side) @ 40lbs.
15 Supine Rows
3x2 minute Row - for Calories
3 minute Stair Master - for Flights
2 minute Row - for Calories
3 minute Rest
Total Calories - 117 Flights - 12, 11, 11=34
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment