Ms. Janet Lopez

Flex Friday ... Slowly ⛏️ away the fluff .. currently sitting at 205lbs

Back Attack:
° Assisted pullups 4x12
ss bentover band rows 4x12
° Cable vgrip row 4x12
° Lat pulldown (maggrip) 3x10
° Tbar row 4x12
° V-(mag)grip pulldown 4x12
ss rope cable swimmer 4x12
° Hammerstrength 1-arm row 4x12
° Low back hypertension 4x12
° Reverse pec deck 4x12
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Back Attack:
° Cable vgrip row 3x12
° Lat pulldown (maggrip) 3x10
° Tbar row 3x12
° Assisted pullups 3x10
ss bentover band rows 3x12
° V-(mag)grip pulldown 3x10
ss rope cable swimmer 3x12
° Hammerstrength standing 1-arm row 3x12
° Rope face pulls 3x15

Today's workout was 🔥 ... back & biceps with my son 👊🏽

Catch me outside .. how bout that 😜

1 LAP (no video):
Track walk curve
Track lunge straight way
Track walk curve
Track sprint straightway

10 reps
Sandbag pushups
Sandbag row
Sandbag clean to squat

10 reps
ABs bench leg lifts
ABs bench knee tuck
ABs bench elevated feet (toe taps)

Related the whole thing 4 times

🔆 FUNCTIONAL FRIDAY 🔆
•
Triple Double: 30sec work/10sec rest
9 exercises
3 sets each exercise
2 laps
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1) step trainer single leg bound
2) mountain climbers to shoot through a
3) agility square in/outs
4) med ball slam to squat
5) band jumping jacks
6) revo bar high knees
7) quadraplex
8) med ball row to tricep pushup
9) bike (no video)
•
Finish with 2min AB work (wheel roll out for me, plank for others)
•
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