Workout Day 11

Today was a mixed upper body/lower body workout day…

Conditioning:
20 Stairs
Ladder/hurdle work

Lower Body:
1 Minute power plate
10 Heavy kettle bell squats
10 Reverse lunge knee lift
10 Single leg ball curls
10 Dumbbell RDLs

Upper Body:
30 Quick alternating dumbbell press
30 Quick alternating dumbbell rows
10 Double dumbbell curl to jerk
10 Dips
20 Band pull apart

Core:
“The Rock” 3×10
–Up and back
–Right side up “V”
–Upside down “V”

Total: 1 hour, 45 minutes
BANC!

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