Thurs. July 19/Fri. July 20

Dive In:
5 Minute Cardio
3 x 8 Shoulders
- Front
- Lateral
- Thumbs Up
- Thumbs Down
- Bent Over Fly

Main Set:
Group 1:
Run 800 M
Tabata Squats (4 x 6 @ 20 seconds on/10 sec off)
Tabata Dips
Tabata Sit Ups
Run 600 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 400 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 200 M
Tabata Squats
Tabata Dips
Tabata Sit Ups

Group 2:
18-14-8
Increase weight as you go

One Arm DB Snatch (total)
One Arm Machine Row
Flamingos (total)***
Back Squat

***Stand straight up, keeping legs straight, bend over and liftt Right leg off ground behind you, pick up MB, reverse process and set MB back down, repeat with Left leg (work on balance!)

Warm Down:
10 x 25 Choice Upper Abs
Rest 1 Minute
10 x 25 Choice Lower Abs