Wednesday, July 11th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion rows (50lbs @ 15x, 60lbs @10x, 70lbs@ 6-8x)
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x. (12.5lbs per arm)
Core: Lay back shoulders on exercise ball with arms spread out. Roll out to each shoulder and keep hips up, core strong. (6 each side)

Triplex #2:
Traditional: Freemotion Lat Pull-Down (60lbs @ 15x, 70lbs @ 10x, 70lbs @ 10x)
Functional: Squat and lift medicine ball over head, repeat 20x (20lb medicine ball)
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.

Triplex #3:
Traditional: Dumbbell upright rows (15lbs @ 15x, 20lbs @10x, 25lbs @ 6-8x)
Functional: Step up and down 30x on platform in back room
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.