Wednesday Morning Workout

Circuit workout 2 sets including sprint

1/4 Mile Sprint
Battle Rope (90 seconds)
Surrenders w/weight bar
Jump Rope (5 minutes)

1/4 Mile Sprint
Box Jumps (100)
Reverse Curl Shoulder Press w/weight bar
Plank (hold for 1 minute)

1/4 Mile Sprint
Hammer Curl
Burpee (15)
1 Hand Mountain Climber

1/4 Mile Sprint
Crisscross Power Jump (20)
Bear Crawl
Traveling Push-ups (20)

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Free Weights

Tuesday Morning Workout

3 SETS:
Wall squat w/10lb curls – full squat against wall, hold a Tai Chi ball w/knees (15)
15lb barbell curls (15)
10lb concentrated curls (15)

3 SETS:
Weight bar seated chest press (15)
Bosu push-ups (15)
Boxing punches w/5lb weight – jab, jab, hook, elbow (15)

3 SETS:
Plank shoulder taps (15)
Lateral arm raise (15)
Dips (15)

3 SETS:
Bicycles (50)
Yes/No (50)
Masons w/10lb weight (50)

Spaghetti Arms

Todays workout…

3 SETS:
10lb dumbbell around the head with squat (30)
Battle Rope (count to 100 2x)
15lb weight bar squat with curl and shoulder press (15)

3 SETS:
Burpee w/6 mountain climbers, finish with 10lb hammer curl (12)
Criss-cross jump with power jump (15)
Toe touch squat with power jump (15)

3 SETS:
Squat push-up (12)
Side lunge hammer curl with 10lb weights (15)
Skull crushers with 15lb weight bar(15)

3 MILE RUN…