More Cops Dead in Louisiana and the Workout

Three more cops dead in Louisiana and three more critically injured after showing up on a scene with a "suspicious person with an assault rifle" was reported.The Baton Rouge police have cracked down very hard on protesters that were demonstrating after the slaying of Alton Sterling earlier this month. Apparently someone felt that meant they could start killing cops...

This morning we took our pups on a hike over to Glen Falls on Lookout Mountain. We normally walk them for two miles a day along the road here at home, but on the weekends we try to get them out on one of the trails around here. The hardest part is trying to figure out which of the amazing places will you go to? On top of everything else we do for exercise, the love of our dogs gets us out to walk 14-16 miles a week!

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.

Hand Release Push-Up, 10 repetitions

AbMat Sit-Up, 25 repetitions

Weight Training:

Bench Press, 5 sets of 2-5 repetitions

Axle Bar Curl, 3 sets of 4-6 repetitions

Incline Dumbbell Chest Press, 5 sets of 8-10 repetitions

Seated Dumbbell Curl, 3 sets of 4-6 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.

Flutter Kick

Lying Heel Touch

Lying Knee Pull-In

Lying Leg Lift

Have a Great Day!!