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April 07, 2020
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Sara Beckert Week 11
Posted On: Mar 05, 2020

WEEK 11

Day 1:

Boulder Shoulders:
 

Seated Arnold Press-use a wt you can perform 8 reps in perfect form x 5

Side raise superset to front raise and rear delt bent over flys 8 x 5

Jump rope x 100 x 5

Rest 1-2 mins

Plank on elbows x 30 sec x 4

Wall Balls x 20 reps x 4

Push Ups x 10x 4

Then if have time run/walk 2 miles

DAY 2:

Posterior Chain

Supine Lat DB Pull overs x 8 x 5

Tricep Skull crushers 8 x 5

Superman x 10 x 5

Supine Ball Hamstring Roll ins x 10 x 5

Then:

Plank DB rows x 20 total

Reverse grip rows x 20

Row 20 cal

Repeat for 12 mins

DAY 3:

ANTERIOR CHAIN

Bench Press 8rexps x 5

DB incline Fly’s 8x5

Bicep Curls 10x5

Rear leg on bench front leg lunges x 10 each

AB  20 sec sprints

Then when have time:

500m row

25cal on the AB

400m row

20 cal on AB

300m Row

15cal AB

200m row

10cal AB

100m row

5 cal on AB


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