Phase Two: Six week to shreds. Week One, Day Two

Warm up:

 
  • 2-3 minutes, step up with knee raise

Workout:

  • Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
  • Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
  • Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
  • Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
  • Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
  • Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
  • Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
  • Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo

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