Put Forth Effort

Push Day

Warm up 

Assault bike – 10 min

Treadmill walk – 35 min

5 rounds of:

100 jump rope skips

15 push-ups 

Core Training (focus on contraction)

2 rounds of : 

50 stick twist 

50 stick side bends 

25 reverse crunches 

50 ankle taps

50 flutter kicks 

25 hip bridges 

Bench press

12@135lbs

8@185

4×6@225

Barbell shoulder press 

4×8@95lbs 

Incline DB bench press 

12@70lbs 

10@80

8@90

DB lat raises 

15@20lbs

12@25

12@30

12@35

Cable V bar tricep ext 

15@85lbs

15@100

15@115

Dips 

3×10@bodyweight 

Finisher

Push-Up Ladder (Start at 10 reps, drop by 1 each set, no rest)