Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!