Eat Clean, Train Dirty

Warm Up: 5 min Elliptical 6/10 resistance

CHEST (3 Sets)

*Push Ups (No Knees ladies!)-8

*Barbell Chest Press (55#)-10

*Medicine Ball Push ups-8/side

*Dumbbell Fly on stability ball (15#)-10

*Single Arm Press w/ heavy band-10/side

TRICEPS (3 Sets)

*Skull Crushers (10#)-10

*Overhead Tricep Extension (15#)-10

*Tricep press down w/ heavy band-10

*Tricep kickbacks (15#)-10

*Straight leg chair dips-10

CARDIO (26 minutes)-resistance set at 5/10 

*Pyramid Sprints

 1 min sprint

4 min recovery

1 min sprint

3 min recovery

1 min sprint

2 min recovery

1 min sprint

1 min recovery

1 min sprint

2 min recovery

1 min sprint

3 min recovery

1 min sprint

4 min recovery

TIME: 60 minutes

BURN: 455 calories

WATER: 32 oz

SUPPLEMENTS: 1 scoop amino energy, 1 glutamine capsule

POST WORKOUT: medium sized apple, protein shake-optimum nutrition chocolate coconut in 8 oz unsweetened almond milk