Week 12, Workout 3

warmup 3.5mph walk
jog 6.6 mph 15min

Bench Press
Cable Row
Push Ups
Pull Ups
Incline Dumbell Press
Dumbell Rows

12reps each , 3 rnds circuit style

Week 12, Workout 2

warmup elliptical 5min lvl7
cardio 20 min lvl 11

Hang Clean and Jerk
Sumo Deadlift High Pull
Wall Balls
Side Laterals

2 Minutes each exercise
30 Second rest between each exercise
2 Rounds

plank 45sec
leg raise off of bench 15 reps
sitting tucks off of bench 15 reps

4 rnds no rest

Week 12, Workout 1

20 min bike warmup

50 KB Swings
40 Air Squats
30 Pushups
20 Pullups
200m Run

5 Rounds