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Thursday: Full body strength

Writer's picture: John FadelJohn Fadel

A) 4 way Shoulder Shocker

:30 on :20 off

1 set 3 laps (goal 10 reps each)

BB 95/65 DB 15/10

  1. BB Strict press

  2. DB Front Raises

  3. DB Lat raise

  4. 90/90 Elbow rotation + overhead (watch video)



B) Power Building

2 laps

OH Squat option: Back squat

Lap 1 walking lunges no weight

Lap 2 Russian twists 20/15

7 OH or back squats 50%

20 walking lunges (Lap 2 Russian twists)

Rest :30

5 OH or back squats 60%

20 walking lunges (Lap 2 Russian twists)

Rest :30

3 OH or back squats 70%

20 walking lunges (Lap 2 Russian twists)

Rest :30


C) Finisher

5 rounds for time

12/10 cals

10 TTB

200 meter run




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