Wed 10:15am Cardio & Dumbbells

5 mins:

-8 lateral raises (tempo)

-30 plank jacks

-8 lateral raises

-100 m run

*Rest remaining time

5 mins:

-8 front raises (tempo)

-30 plank pull threws

-8 front raises

-100 m run

*Rest remaining time

5 mins:

-8 back flies (tempo)

-30plank pops

-8 back flies

-100 m run

*Rest remaining time

5 mins:

-8 strict press (tempo)

-30 plank toe taps

-8 strict press

-100 m run

*Rest remaining time

BURN OUT!

-1 min front raise

-1 min lateral raise

-1 min back flies

-1 min shoulder press

-1 min plank

-100m run

*8 tempo reps remaining min burn out max reps