weekend workouts

Saturday

30 minute cardio intervals take your hr up to 90% of its max for 1 minute
then take it down to 50% of its max for 1 minute repeat for 30 minutes

15 minutes steady cardio 75-80% MHR

Medball chest pass 2x10
Jump squats or squats if bad knees 2x10
Cable rotations 2x10

Sunday
4 sprints around the track as fast as you can
DB Bench 3x10
Cybex chest press 3x10
lying tri ext 3x10
Dips 3x10
Freemotion high row 3x10
Ez bar curls 3x10
Back extensions 3x10
DB curls 3x10
Squats 3x10