Mobility Warm Up

Plate Over Head Front Raiser – 15 Reps

Reverse Lunge – 20 Reps

  Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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Theme THQ House Mix 45/15

 

Holds(H) and Partials (P) First at half way go into Reps for 2nd half

3 min on 1 min off

1 rounds, 6 stations

 

MICRO SETS

 

60 secs reps then,

5 reps (SLOW) – 5 secs rest till end

Tabata 20/10

 

2 sets and swap

 

(8 Swaps)

Exercises Press Ups (H) Leg Ext 1A – Leg Ext
  DB Squats (H) DB Deadlifts (DB Front Lunge for bad backs) 1B – DB RDL’s
  Plate Glute Bridge (Floor) (H) Calf Raisers 2A – Dips
  Straight Bar Upright

Row (P)

Rope Pull Through 2B – Pull Ups
  DB Flat Chest Press (P) DB Incline Press 3A -DB Clean & Press
  Wide Row (P) Narrow Row 3B – Wide Row