Wednesday, July 4th @ 10am (PULL)

PULL

Warm-Up

Triplex #1
Traditional: Bent over row w/ barbell and 25lb weights (10-10-10)
Functional: Use Freemotion cables to position self in push-up position and do 10 push-ups.
Core: Lay back shoulders on exercise ball with arms spread out. Roll out to each shoulder and keep hips up, core strong.

Triplex #2
Traditional: Freemotion Lat Pull-down
Functional: Squat and then lift ball over head. Repeat 20x.
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: bend knees and then left dumbbells into a upright row. Make sure to have back kept straight but at an angle an then stand up straight while lifting row.
Functional: Step up and down 30x on platform.
NO CORE TODAY BECAUSE RAN OUT OF TIME