TheWKOUT - WKHIIT #13 - Chest, Back, Abs & Cardio


 


Equipment Used - Vest - Optional 2 x Heavy Weights or Bar 30lbs Aside & 6lb Bar 2 x 20lb Kettlebells 2 x 7.5kg Slamball Box or Boards or Bars TheWKOUT - Workout Starts at 8 Minutes In. 1 Min Work / 15 Seconds Rest 5 x Skipping / Cardio Stop Chest Press Chest Press Stop Chest Press Chest Press 2 x Skipping / Cardio Back Bent-over Row Stop Bent-over Row Back Lifts / Rack Pulls Back Lifts / Rack Pulls Sit Up & Shoulder Press Lat Pull Over Sit Up & Shoulder Press Lat Pull Over & Reverse Abs Sit Up & Shoulder Press - L&R Alternate Reverse Hold & Hover Legs Weight Hold & Reverse Curl Legs Sit Up & Twist - L&R Alternate Plank Row - Left Plank Swing Row - Left Bar Shoulder Press - Left Bar Bent-over Row - Left Plank Row - Right Plank Swing Row - Right Bar Shoulder Press - Right Bar Bent-over Row - Right Font Raise Sit up & Swim Abs Crunch Over Chest Flys - L&R Alternate Chest Flys & Press Knee Drive & Chest Press - Left Knee Drive & Chest Press - Right Sit Up & Press - Left Sit Up & Press - Right Russian Twist - Left Russian Twist - Right Standing Abs - Left Standing Abs - Right



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