11.1.18 Thursday

PERFORMANCE/FITNESS
A. Body Building Work x 18 minutes
Three Sets:
Bench Press @4020 x 4-6 reps
Barbell Bent Over Row@4020 x 4-6 reps
Rest 45 seconds btw sets
+
Three Sets:
Flat Bench Fly @2020x 8-12 reps
Wide Grip Banded Lat Pulldown @2020 x 8-12 reps
Rest 30 seconds btw sets
+
Three Sets:
Rear Delt Raise @2020 x 8-12 reps
Dumbbell Curl @2020 x 8-12 reps
Rest 30 seconds btw Sets
B.  “Mayweather” 
Ten Sets:
30 seconds Assault Bike for Cals
Rest 30 seconds
30 seconds Dumbbell Crawl Forward
Rest 30 seconds
30 seconds Dumbbell Crawl Backward
Rest 30 seconds
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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