• 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



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