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MONDAY GYM WHIP 9/17

MONDAY WHIP

We are chaining things up a little this week. So watch sets and reps closely. 


3 Rounds Warm Up


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

30 Reps - Jump Squat w/ Step




3 Rounds 

20 Reps - Leg Extension

20 Reps - Medicine Ball Front Squat 



3 Min Treadmill Run


3 Rounds 

20 Reps - Leg Press

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 





3 Min Treadmill Run


3 Rounds 

20 Reps - Smith Machine Lunges

10 Reps EL - Stationary Lunges



5 Rounds 

2 Min Run (push it)

30 Reps - Crunches



Text Only

3 ROUNDS WARM UP


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

30 Reps - Jump Squat w/ Step

3 ROUNDS 

20 Reps - Leg Extension

20 Reps - Medicine Ball Front Squat


3 MIN TREADMILL RUN


3 ROUNDS 

20 Reps - Leg Press

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 


3 MIN TREADMILL RUN


3 ROUNDS 

20 Reps - Smith Machine Lunges

10 Reps EL - Stationary Lunges

5 ROUNDS 

2 Min Run (push it)

30 Reps - Crunches