"TRICYCL3"

    

*Weight recommendations: For the first exercise in each circuit find a weight that is extremely challenging on your 8th rep, for the 2nd exercise get a lighter weight that is about 50-60% of your one rep max

TRICYCL3

*12 exercises split into 3 mini circuits

*do each mini circuit 3 times as fast as you can

Today's Board

Circuit #1
8 DB Skull Crushers
12 DB Static Curls
15 Bench Dips
Dip Holds (30 seconds)

Dip Hold

Hold at approx 90 degrees of elbow flexion for 15-30 sec

Circuit #2
8 Straight Leg Deadlifts
12 DB Swing
15 Prisoner Squat-Jump
Wall Sit (45 seconds)

Wall Sits

Sit against a wall at approx. 90 degrees of knee flexion

Circuit#3
8 Lat Pulldown
12 DB Shrugs
15 Dynamic Pushups
Inverted Row Hold (30 seconds)

Inverted Row Holds

Hold at top of row with Elbows at 90 degrees of flexion and shoulders back

Finisher: 100x Decline Med Ball Toss

***ATTENTION: ALL EXERCISES THAT I LIST ARE LINKED TO A VIDEO OR PHOTO (unless I have posted a video or photo of my own) JUST SCROLL OVER THE EXERCISE TO GET TO THE LINK