Holy smokes, I was away on holidays and forgot to post a workout for last shift. I apologize for that, but I know that this one will make up for it for you.
Warm up as normal, 5 min bike, run, row, skip or step. Follow up with joint mobility and light and fast stretching.
You will need a sled loaded with 3- 45# plates, and 2 full class A foam pails. Set up 20 cones 25 meters (paces) apart. Use this distance for your there and backs.
50 Squats
3 Sled there and backs
50 Push ups
3 Farmers carry there and back (foam pails)
50 box jumps
2 Sled there and backs
50 Kettlebell Swings
2 Farmers Carry there and backs
50 sit ups
1 Sled there and back
50 Push Press with 45# bar
1 Farmers Carry there and back
After, stretch shoulders, lower back and legs. Water is good.
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