RCW-#1

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Start with 2 minutes straight of jump rope

A1) Inverted row-8 reps
A2) Band donkey kicks - 15 reps per

3 sets before moving right into B1/B2

B1) Lateral pushups- 5 each direction, 4, 3
B2) Reverse drop off lunges from step with dumbbells-8 each leg

3 sets then go right into 1 set of A1/A2...then right into 1 set of B1/B2 then rest for 2 min

C1 ) Reverse grip band pulldowns- 20 reps
C2) Dumbbell sumo squat-12 reps

3 sets then go right into 1 set of A1/A2....1 set of B1/B2...then right into 1 set of C1/C2 then rest for 2min

D1) Tricep kickbacks with bands-15 reps
D2) backward/forward band walks-10 each direction

3 sets then go right into 1 set of A1/A2....1 set of B1/B2.....1 set of C1/C2.....then 1 set of D1/D2.....

Done!

Go Dominate!

Monday leg blast

Its Monday and everyone on earth is benching so why not be different and do this leg workout.

A1) Glute bridge-3 sets of 15 reps ( pause and squeeze the glutes at the top of each rep)

** these are a good way to activate the glutes before the deadlifts and also act as a warmup

Rest 60 sec between sets

make sure you do 1-2 warmup light sets before starting the heavy deadlifts

B1) Barbell deadlift- 4 sets of 8 reps

Resting 90sec between sets

C1) Forward walking alternating dumbbell lunges-10 reps per leg

Rest 60 sec and then do:

Reverse walking alternating dumbbell lunges ( make sure you push off your front leg to go into the next step )-10 reps per leg

Rest 60 sec and then repeat back to the forward lunges for 1 more set, and then the reverse for one more set