Warm-up - 3 rounds of

25 piri crunches R
25 piri crunches L
25 KB swings 25/35
25 side ups R
25 side ups L

Workout - 5 rounds of:

10 pushups (strict)
15 stab DB chest flys AHAP
20 triceps pushdowns (AHAP)
rest 2 min.

Post strings of pushups and weight of pushdowns & stab flys to comments.

Daily Extras - 

Perform 3 bouts of as many continuous mins of plank holds as you are able. Rest 1 min between each bout.

Workout Notes:

  • Be quick about getting those abs done. See if you can get your HR up.
  • Weight those pushups if needed. You should struggle to get 10. Then again, you should be a little tired/sore from yesterday. If you are too sore replace pushups for strict OH DB presses 15/20 or more.
  • No cables available for pushdowns? The original version called for bench dips.
  • The 2 minute rest is a part of each round.

Don't forget about Tuesday night biking club. Going to Elephant Rock this time on the Mueller Park Trail. HERE is the info. Meet at the trail head @ 7:30 pm.