Friday workout Warmup: calf stretches Wolverines Powerplate: Squats 3 second hold one minute X3 Calf raises one minute X3 Kaiser: Chest pull down 42 lbs 14 reps X3 Tricep pulls 28 lbs 20 reps X 3 Front raises dumbbells 12 lbs X3 Wall ball 15 lb front push 14 reps (L/R) X3 Windshield wiper side crunches reps X3 One knee crunch (L/R)16 reps X3 Hip thrusts 16 reps X3 Rowing 312 meters Boxing: 10 mins (orthodox/southpaw) 1-2 drills Uppercut drills 1-2-hook drills Cooldown: Rag doll on power plate

Posted by Don Silva Sr at 2025-01-24 22:57:18 UTC