8.10.26 Upper Body Push Strength + HIIT

Duration: 60-80 minutes

Equipment: Bench, rack, dumbbells, dip bars, med ball, plate, cardio

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5 rounds:

• 4-6x Bench Press

• 10x Laying Leg Raises

Rest 1-2 minutes in between rounds

______

5 rounds, building:

• 8-6-5-4-3 Barbell Strict Press

  building in weight as reps are reduced

• 8x per side Single Arm Tricep Kickback

Rest 1-2 minutes in between rounds

_______

4 rounds:

• Max reps Tricep Dips (parallel bars, banded or assisted dip machine)

Rest as needed in between rounds

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3 rounds:

• 8-10x Plate Front Raises

• 8 Plank Plate Slides (right)

• 8 Plank Plate Slides (left)

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15min. HIIT Finisher

3 rounds through

:30 on / :30 off of each:

1. Push-Up Over Plate

2. No Squat Wall Balls

3. Burpee to Plate

4. Plate Crossbody Sit-Ups

5. Cardio of Choice (run, row, ski, bike, jump rope)

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Bench Press

Laying Leg Raises

Barbell Strict Press

Single Arm Tricep Kickback

Tricep Dips (bars)

Tricep Dips (banded)

Plate Front Raise

Plank Plate Slide

Push-Up Over Plate

No Squat Wall Ball

Burpee to Plate

Plate Crossbody Sit-Up