November 13th

Warm up:
■Run and skip for 4 minutes combined.
■15 x [jumping jacks - squat hops - lunge steps - leg kicks with shoulder ROM - side shuffles each direction]
■Posterior deltoid warm up
■5 pull ups
■5 DB shoulder shrugs
(Optional) if you wish to encorporate into your workout.
Strength Component: Bench press
■Warm up set of 10 @ ~50% 3RM
■3 x 6 @ ~80% 3RM
■Between sets: 4 single arm rows each arm (lawnmowers)

50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3)