[Wednesday] 1.21.15 AM Upper Body + PM Circuit Blast

AM
[A] Warm-up

[B] Bench Press 4x5
155, 175, 185, 185

[C] DB Shoulder Press 4x10
45, 50, 55, 55(x8)

[D] Behind the Neck Press 4x10
95, 95, 95, 95

[E] Cuban Press 3x10
15, 15, 15

[F] Superset
Tricep Dip 3 x10 (Bodyweight)
Tricep Push-Downs (100, 110, 110)

[G] 4 Rounds (#5)
8 Lateral Raises
8 Front Raises
8 Rear flyes
8 DB Overpress

10/12/12/15

PM
[A] Circuit Blast at the Y with John

~ 1 minute stations
1. Plyo push-ups on medicine ball
2. Static lunge with 10 bicep curls + leg lifted push-ups (failure)
30 sec jog + 20 sec lunge
3. 10 lateral raises + 10 rear flies
4. Alternating scissors ab + single leg foot touch
30 sec jog + 30 sec lunge
5. 15 Seated flies + plank (put/remove weight for chair)
6. 10 flutter kick with Bar overhead + Reverse curls with medicine ball
30 sec jog + 30 sec lunge
7. Diamond push-up on medicine ball
8. Russian twists
30 sec jog + 30 sec lunge
9. 50 jump ropes + 3 burpee planks
10. Wall sits
30 sec jog + 30 sec lunge
11. Jump squat + balance on BOSU upside (2 or 1 leg)
12. Tricep dips + single arm DB tricep extension
30 sec jog + 30 sec lunge
13. Burpees
14. Windshield wipers (L/R) then middle (add 1 in middle after each L/R)

History 
12,15.14