Warmup

• As the great man Nike once said, “Just do this.”

Dynamic

• EMOM for 7 minutes (EMOM = Every Minute On the Minute)
  • 3 Box Squats @ 50-60% 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

• [Superset 1- Legs/Shoulders]  3 sets, 8-12 reps
  • Front Squat
    
  • Seated Arnold Press

• [Superset 2- Legs/Traps]  3 sets, 12-15 reps
  • Dumbbell Split Squat
    
  • Dumbbell Shrugs
    

• [Superset 3- Shoulders/Traps]  3 sets, 12-15 reps
  • Cable Seated Lateral Raises
  • Dumbbell Upright Rows
    

• [Superset 4- Abs]  3 sets, 8-12 reps
  • Weighted Sit-Ups (put plate behind your head)
  • Lying Leg Raise
  • Barbell Ab Rollers (can also be done with ab wheel if you have one)
  • Russian Twists

Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.