Put Forth Effort

Chest and Triceps

Warm up
Assault bike – 10 min

5 rounds of:
100 jump rope skips

Core Training (focus on contraction)
2 rounds of :
100 stick twist
100 stick side bends
50 reverse crunches
50 ankle taps
50 flutter kicks

Bench press
6×12@135lbs

Incline bench press
6×12@95lbs

Cable low to high raises
6×12@20lbs

Dips
6×10

Cable bar tricep push downs
6×25@70lbs

Cable rope tricep ext
6×12@50lbs

Post workout cool down

– Treadmill walk – 10 min @ 3.5 mph