Work each station back to back

  1. Speed ropes 3x:30
  2. Bench press 3×10 (gradually go up weight each set)
  3. High dips 3x 10 :30 rest
  4. Arm curl 3×10
  5. Tricep ext (curl bar) 3×10
  6. Inverted push up 3×15
  7. Decline press 

Ab workout #8 (go back to back each workout 1-6… :30 rest in between rounds)

  1. Side plank thrusters right/left :30 each side 
  2. Planks 3x 1min
  3. Crunches in/out 3×30
  4. Toe reaches 3×30
  5. Burpees 3×20
  6. Hip Thrusters 3×30

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