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DAY 11 - LEAN UPPER BODY AND STRENGTHEN

45 seconds of work / 15 second rest

Round 1

Tricep Kickback & Overhead Press 

Compass Jacks 

High Plank & Arm Lift to Side 

Single Rows & Double Row 

X2

Round 2

Thumbs Up Back Lifts

Squat to Single Arm Press 

Isometric v sit 

Two Front Punches with a Fly 

X2

Round 3

Palms Face Forward & Pulses 

Bicep curl halfway 

Dead bugs with alternating leg extensions 

Frog jumps 

X2

Round 4

Hammer curl to diagonal arm extension 

High plank to low plank 

X2