Afternoon every body, sorry bit late today so won't waste any time getting into today's workout challenge!
Warm up:
-Static Rower
6 minutes at RPE 6
Tri Set
Exercise 1:
-Hip Thrusts (BB)
4 sets for 1 minute each
Exercise 2:
-BB clean and press
2 sets of 15 reps
Exercise 3:
-DB walking lunges
4 sets of 20 reps
Perform all 3 exercises back to back then rest for 90 seconds between sets
Eliptical Trainer
State Intensity Time
Easy 50% 1 minute
Hard 80% 30 seconds
Perform each round 5 x a total of 10 all together
Tri Set:
Exercise 4:
-Incline DB chest press
4 sets of 12 reps
Exercise 5:
-Neutral grip DB bent over rows
4 sets of 12 reps
-Dumbbell lat raises
4 sets of 12 reps
Stationary bike
5 minutes at RPE 6
DB-Dumbbell
BB-Barbell
Tri set- 3 exercises performed back to back with no rest this equals one set (save time, raise metabolism)
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