Friday!

Oh boy! Get me to a private gym ASAP!

Sheesh!

Workout for Friday!

30 minutes of Sprintervals on the treadmill. 8 seconds on/12 off.

then

3 Push Press @145
6 bent Rows @145
9 Box Jumps ( 18") box

10 rounds

( brutal)


Then
Bench Press 5x5
Hammer Machine 5x5
Wide Grip Hammer Machine 5x5
Ballistic Pushup 5x5
Cable Cross 5x5