Upper Body Workout

Cardio: 1,610 meter row (Supplement: 1 Mile Run or Bike)

Part 1: 

• Bench Press Burn-Out

– Starting with 1 Rep. maximum, remove 5 lb each round while increasing reps. by 1. Once all of the plates have been removed, reverse order back to 1 rep. maximum.

Part 2: 

4 Rounds : 30 Sec./45. Sec./30 Sec./45 Sec. Continuous Work

• In-Out Push Up (Regular to Wide to Regular to Diamond to Regular)
• Knee Tuck Crunch
• High Plank Kick Out
• Box/Bench Tricep Dip
• Extended Inch Worm
• Alternating Single Arm Dumb Bell Snatch

Cardio: 1,610 meter row

Part 3:

Left Side 30 Sec./20 Sec./10 Sec. – Right Side 10 Sec./20 Sec./ 30 Sec.

• Knee Crunch Twist
• Single Leg Crunch Kicks
• 3-Count Hollow Hold
• V-Twist
• Mountain Climbers
• Side Plank