1/19- BP & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
12 push ups
10 clean & press w/ Oly bar
Shoulder mobilization

Strength work-

1) Swiss bar bench press- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175


Metabolic work-
no rest between exercises, minimal rest between sets-
4 rounds of-
2a) 1 arm DB row- 10 X 80, 80, 90, 90
2b) weighted feet elevated push ups-  10 X 35 lbs., feet on milk crate

4 rounds of-
3a) DB fly- 10 X 80
3b) Kneeling wide grip pulldown- 10 X 80, 90, 90, 

Interval work-
Aerdyne intervals- 2' easy, then 30" hard 30" easy X 6, 2' easy
C2 rower- 10' easy w/ 3 or 4 30" sprints, 1865 meters

Notes-  Time just over an hour. Despite the emphasis right now being fat loss, I wanted to keep strength work going so integrated some met work into that as a trial, and I enjoyed this.