Monday September 14th (FitHer)

Warm-up

5 minute AMRAP

0:45 Cardio of Choice

0:20/0:20 Side Plank

16 Russian Twist

0:20/side Static Lunge Hold

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Workout #1: Strength (Upper Body)

3 sets

Seated Dumbbell Strict Press

3 sets

Max Double Dumbbell Hammer Curls

Max Dumbbell Rear Dealt Fly

*Take each set to failure

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Workout #2: Metcon

4 rounds

Station 1: Battle Rope Waves

Station 2: Slam Balls

Station 3: plank shoulder taps

Station 4: Ring Rows

Each station is 50 seconds work/15 second rest

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