Workout For Wednesday

5 minutes warm up
20 minutes of 8 second sprints, with 12 second recoveries.

Push Press
Goblet Squat
Burpees
Pullups
Deadlift @135 pounds

10-9-8-7-6-5-4-3-2-1

( now for those who hate burpees.. like I do.. you can do floor wipers and for those too weak for chins, do inverted row)


Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Side Raise 3x8
bent raise 3x8

Upright Row + Face Pull 3x10

Black Burns ( side, rear, front, press)