DC Elite

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ATA Week 2

Week 2 off day work
Running Goal
Timed mile run Must beat week 1 time
Stage: athleticism and strength
exercise sets/reps rest notes
shoulder raise series no more than 5 pounds, 2.5 recommended
  Lateral, front, angle, bent over, high row and rotate 2 x 8 ea
db hammer curls 4 x 10-15 2 arms at the same time
tricep cable push downs 4 x 10-15 any attachment
db walking lunges 3 x 8 ea
side plank 3 x :20 ea

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