Thursday August 13th (FitHer)

Warm-up

2 rounds

1 min cardio

5 inchworm + push up

5 plate G2O

10 Walking Lunge (5 per side)

10 supermans

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Workout #1: Strength (Upper Body)

4 Rounds

Hex press

chest fly

You are going to do each movement until failure. You will start with heavy weight and drop the weights after every set.

2 rounds

10 push ups + 4 taps

20-30 second bottom of push up hold

7 bottom up knee push ups

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Workout #2: Metcon

Ladder 10-20-30-30-20-10 (20 minute time cap)

Gorilla Row

weighted sit ups/decline sit-ups/weighted decline sit-ups

half kneeling DB Press

3 rope climbs after each set

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