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May 26, 2020
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Sara Beckert Week 15
Posted On: Mar 27, 2020

WEEK 15:

DAY 1: Upper Body  The following 4 x 8 reps (moderate to heavy)

Seated Rows

Lat Pull Downs

High Pull Rows

Bench Press-Flat

Bicep curls

Tricep Pull Downs

If have time:

5 push ups

10 Pull ups

15 air squats

For 10 minutes- goal is 8-10 rounds

DAY 2: Varied workout

5x500m row 1 min rest between

Then:

1 min of the AB. Ride the bike for 7 cal.  Rest the remainder of the minute

1 min of  12 DB Squats to overhead.  Rest the remainder of the minute

1 minute of 30 pushups, rest the remainder of the minute

4 sets of each for a total of 12 min workouts.

DAY 3: Lower Body 4sets of 8reps

Single leg RDL’s with KB 35-44 lbs

Supine Single leg bridges one at a time

Sand Bag Deadlifts/Hex bar deadlifts (moderate to heavy)

Reverse Lunges with weight over head x 20 total

IF have time:

Plank for 1 min x 3

V-ups for 10 x 3

Hanging knees to chest x 10


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