Warm ups
Elliptical – 5 minutes level 5
Squat to Stands – BWX8
Lateral Lunges – BW x 5(e)
Reverse Lunge with Twist and overhead reach bw x 5(e)
Inchworms Bw x 5
Goal for all exercises except prone jackknifes is 2×15. The Jackknifes are 2×8
A Squats
WU 1x6x65
1x15x95
1x15x95
B1 Pushups 45 degree angle
1x 6 xbw
1x 7 xbw
B2 1 arm DB row (sub for seated row week 1)
2x15x25 (e)
Stepup
1x 6 x BW (e)
1x 9 xBW (e)
Prone Jack Knife
1×4
1x
Another Pukeworthy Workout by Alwyn Cosgrove.
Tags: NROL4W
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