Workout of the Day- April 7, 2014

Warm-up (don't skip this!) - 30 seconds each 2x
-arm rotations forward & reverse
- overhead press
- pivoting uppercut
- squats
- high knees
- side steps

HIIT - 4x
- 30 seconds plank
- 10 pushups (set 1: regular, set 2: wide arm, set 3: diamond, set 4: spider man)
- 10 Burpees
- 10 squats
- 20 Russian Twist w/5kg medicine ball

Weight lifting
- bench press (set 1: 15x135, set 2: 10x 155, set 3: 8x175, set 4 8x185
- incline bench (set 1: 10x135, set 2: 10x135, set 3: 8x135, set 4: 8x135)
- superset: reverse grip dumbbell rows (set 1: 15x30, set 2: 10x30, set 3: 10x30, set 4:8x30) bent over barbell row (set 1: 12x90, set 2: 10x90, set 3: 8x90, set 4: 8x90)
-superset: cable cross(10x40, 10x32, 10x25, 10x25) lat pull down (10x 105, 10x90, 10x90, 10x90)
- cable chest raise burn down (5x25, 8x20, 10x15, 10x10)
- assisted chin up (51lb assist 8 reps x 3)