WOD 7/8 - TOP TIER FITNESS CLT

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I hope everyone had a great 4th of July holiday weekend! It’s time to get back to the grind. If you were anything like me this past holiday weekend, you probably ate and drank way too much. But you need weekends like that every once in a while! Now that you have imploded your body with carbs, let get them to use. This week’s focus is going to be on high reps.

1 mile run (in the following increments)
- 1 minute walk
- 1 minute jog (normal jogging speed for you)
- 1 minute at 3 % incline and increase speed 1 mph
- 1 minute at 2% incline, increase speed another 1 mph
- 1 minute at 1% incline, increase .5 – 1 mph depending how you are feeling
- repeat (if you are in the zone and are feeling longer than 1 mile, go for it!)
10 Minute stair master
Bench press – 100 reps
- I did 40 at 135 lbs and 60 at 185 lbs
Incline Bench press – 100 reps
Seat dips – 100 reps
Alternating dumbbell press – 100 reps
Push ups – 60 reps
50 toe touches
25 leg raises
1 minute plank
1 minute side plank (30 sec each side)

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