Thomas DeVietro
Marine: MC 9/9, 9/10
Day 1: Full Body Strength Aerobic
1. 10 rounds: go to 5 reps if you have to record everything
10 DB Goblet Squats + 2 second pause at the top
10 Double DB Bent Over Sumo Rows
10 alternating Body Weight Reverse Lunges L/R
10 Push Ups
2. 3 rounds
15 seated DB overhead tricep extensions
15 alternating seated db hammer curls
15 laying leg lifts
15 straight leg sit ups
Day 2: Aerobic
1. 30 minutes Bike Moderate intensity
2. 5 rounds- 5 alternating bird dogs L/R, 5 alternating dead bugs L/R, 5 superman, 5 thigh taps, 30 seconds forearm plank
3. Eliptical 20 minutes- 2 hard, 2 soft
