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5 mile run + Shoulders

DB Bentover Lateral Raise (12 reps)
SM Upright Row (12-15 reps)
DB Shrug (3 set dropset x 10 reps each)
SM Shoulder Press (3 sets x 12-15 reps)
DB Arnold Press (3 sets x 10 reps)
BB Front Raise w/ Military Press combo (10 reps) see below

30 minutes Interval Cardio + Glutes/Hamstrings/Calves

Glutes/Hamstrings/Calves
Butt Blaster* (3 sets – 12 x 15 reps each leg)
*1 second peak contraction
BB Sumo Squat (4 sets x 8-12 reps)
SM Squat (3 sets x 10 reps)
BB Hip Thrust** (3 sets x 10-12 reps)
**1 second peak concentration
Single Leg Bridge (3 sets x 8-12 reps each leg)
DB Stiff Legged Deadlift (3 sets x 8-12 reps each leg)
Seated Hamstring Curl (3 sets x 10-12 reps)
Seated Calf Raises (4 sets x 8-12 reps)

DB Sumo Squat

 

30 minutes cardio + Total Body

SUPERSET
Plate Front Raise (3 sets x 10-12 reps)
Leg Extensions (3 sets x 10-12 reps)

SUPERSET
DB Hammer Curls (3 sets x 10-12 reps)
Standing DB Extension (3 sets x 10-12 reps)

SUPERSET
BB Deaflift (4 sets x 10-12 reps)
Single Arm DB Row (4 sets x 10-12 reps)

SUPERSET
DB Decline Sit-ups (2 sets x 10-12 reps)
DB Incline Chest Press (3 sets x 10-12 reps)

Single Arm DB Row

 

30 minute cardio + Total Body

Ball Slam

Leg Press (4 sets – 10 reps)
BB Shoulder Press/Military Press combo (4 sets x 10 reps each position)
Assisted Band Pullups (4 sets x 10 reps)
Ball Slam (4 sets x 20 reps)
Battle Ropes (4 sets x 30 seconds)
Knee up (4 sets x 20 reps)

 

5 mile run + Legs/Glutes/Abs

Legs/Glutes/Abs (3 set supersets)
Hack Squat (12 reps)
Cable Glute Kickback (AMRAP each leg)

Bulgarian Split Squat (8-10 reps ea side)
DB Sumo Squat (12 reps)

Bench Stepup w/ Glute Kickback
(20 reps each side)

3-position Calf Raise (25 reps each position)

Hanging Leg Raises (10-12 reps)
Weighted Decline Crunch (10-20 reps)

Bench Step-Up