Wednesday, June 20th @ 6am (PULL)

PULL

Warm-Up

Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Squats on vibrating machine
Core: Lay sternum on exercise ball and lift shoulders with both hands on opposite shoulders

Triplex #2
Traditional: Freemotion Rows
Functional: Push punching bag across floor and back
Core: Lay back on exercise ball and extend free weight over head, then crunch to one side and rotate sides


Triplex #3
Traditional: Dumbbell upright row (15lbs, 20lbs and 25lbs)
Functional: Punch punching bag fast, alternating punches
Core: Use bow staff to punch punching bag using core to rotate