THURSDAY WORKOUT

WARM UP
PVC MOBILITY
JACKS
INCH WORMS
KNEE TUCKS
SWING KICKS
PLANK
30 SEC EACH

STRENGTH
DUMBBELL NEGATIIVE CURLS
( REGULAR SPEED UP- 3 COUNT DOWN)
3 X 8

SINGLE DUMBBELL PLYO JUMPS - WEIGHT ON CHEST
3 X 8

SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
3 X 10

CONDITIONING
​6 DUMBBELL THRUSTERS
6 LATERAL BURPEES OVER DUMBBELLS
6 WEIGHTED RUSSIAN TWIST 
6 WEIGHTED HOLLOW PRESSES

3 MIN ON - 1 MIN REST 
3 ROUNDS