Wednesday, June 27th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Holding dumbbell straight over head w/ 1 arm and standing up, then laying down. repeat 4x each side
Core: Lay sternum on exercise ball and lift shoulders with both hands on opposite shoulders

Triplex #2
Traditional: Freemotion Rows
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x.
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: Hold pushup position on exercise ball
Core: Lay in push-up position and put shins on cylinder roll. Pull knees to chest and repeat 15x.