Wednesday – Pump It Up

Warm up:

• 1000 meter row
• Dynamic Stretches
• Foam Roll

Main Set:

• 4 Rounds
• • Triple Super Set
  • • 10 TRX Push ups
    • 10 Hammer Curls
    • 20 Mountain Climbers
    • 1 min recovery after the each round
• 4 Rounds
• • Triple Super Set
  • • 10 Military Pushups
    • 10 Tricep overhead extensions
    • 15 Dumbbell Woodchoppers
    • 1 min recovery after the each round
• 4 Rounds
• • Triple Super set
  • • 10 – 12 Dips
    • 10 Dumbbell Concentration Curls
    • 15 TRX Single Leg Pistons
    • 1 min recovery after the each round
• 4 Rounds
• • Triple Super Set
  • • 12 Incline Wide Pushup
    • 10 Dumbbells tricep kick back
    • 30 Hanging Knees to chest
    • 1 min recovery after the each round

Cool Down

• Foam Roll and stretch