cross training 1:15:00 [4]
Warm-up:
-Foam roller
-Child's pose (8 breaths)
-Hip flexor stretch (30 sec/side)
-Hip bridge (10x)
-Wall Slides (10x)
-Wall Ankle Mobilization (10x)
-Spider-man lunge w/ overhead reach (6/side)
-Turkish get-ups (3/side)
Full body lift:
1a. One-arm DB Row (w/u set, 2 x 10 @ 55 lbs)
1b. Bench press (w/u set, 2 x 10 @ 110 lbs)
2a. Incline push-ups (2 x 20)
2b. Pull-ups (2 x 10)
3a. Squats (2 x 10 @ 135 lbs)
3b. Standing calf raises (2 x 12 w/ 35 lb KBs)
4a. Deadlift (2 x 10 @ 135 lbs)
4b. Seated Calf Raises (2 x 12 w/ 35 lb KB)
5a. Standing BBell Curl (2 x 10 @ 55 lbs)
5b. Dips (2 x 12 w/ 35 lb plate)
6a. Hammer curls (2 x 10 @ 25 lbs)
6b. Triceps Kickbacks (2 x 10 @ 25 lbs)
7a. DB Press (2 x 10 @ 25 lbs)
7b. Upright Rows (2 x 10 w/ 56 lb KB)
8a. Hanging leg raise (2 x 15)
8b. Decline Crunch (2 x 15 w/ 15 lb med ball)