Jack, Christian

Thursday, July 19

Workout:
Hang Clean + Front Squat + Jerk @ 165
One tripplet every 30 seconds for 12 minutes

Then:
14 x Med Ball Split arm Push ups
10 x Chain Body Rows
12 x 3-Way Barbell Curl
12 x Tricep rope push downs

Then:
Tabata Sets:

Med Ball Slams w/ 7kg ball
Laying on back, DB tricep extensions
Box Jumps @ 24"
DB Curls

ABS

50 x Sprinter abs
25 x V-ups
20 x opposite elbow to knee, keeping other elbow on ground
100 x flutter kicks
5 x dion abs, no foot support, 3 second holds
20 x heal resistance crunch, isolation on abs