Workout of the Week 23;

Tri-set 1. 30sec on/ 10-15sec off.



1. Pull Ups

2. Dead Lifts-135#

3. KB or DB Push Presses



(x 5 rounds non stop.

Or 5 rounds for numbers; 7-10 reps per exercise.)



Tri-set 2. 30sec on/ 10-15 sec off.



1. 2Hand Swings Heavy KB

2. Body Weight Squats on big Med Ball(Fast)

3. Sit Ups(Fast)



(x5 rounds non stop

Or 5 rounds for numbers; 7-20 reps per exercise.)

Finisher: 2 KB Snatches-30reps; 2min Time Limit