Happy Father’s Day!
Choose&Move
*Choose between 2 workouts (pump up or cardio work)
pump up (body building)
3×10: bar bent over reverse grip rows
3×10: seated hammer curls
3×10: db bench press
3X10: db skull crushers
SUPERSET: 3X12
- db alt. front raise/lateral raise
- db reverse flies
*rest 1:30-2:30 min between each set. finish 3 sets before moving on.
Cardio Work
4 rounds
- 400m run or row
- 30 sit ups
- 20 kb swings
- 10 box jumps
optional cash-out: 2-4 rounds
- 10 total db plank pull throughs
- 20 total s/l v-ups
- 30 total bicycles