Chest/Push | Legs | Back/Pull | |
Core/Balance | Bosu Pushups | Single Leg Squats with Toe Touch | Single-Leg Bent-Over Rear Shoulder Flys |
Power/Strength | Bench Press | Dumbell/Goblet Squats | Pull-ups |
Endurance | Pushups | Wall Sit with Medicine Ball Squeeze | Band Rows |
Chest/Push | Legs | Back/Pull | |
Core/Balance | Bosu Pushups 20 reps | Single Leg Squats with Toe Touch 10 reps per leg | Single-Leg Bent-Over Rear Shoulder Flys 10 reps per leg with 12lb dumbbells |
Power/Strength | Bench Press 12 reps 30lb dumbbells | Squat 10 reps with 30lb dumbbells on shoulders | Pull-ups 1 full pull-up, 8 reps of negative phase* |
Endurance | Pushups For 1 minute (36 reps) | Wall Sit with Medicine Ball Squeeze For 1 minute | Band Rows For 1 minute |
Labels: cross-training, medicine ball, strength