“R.I.T”
Warm up with a light run, row,
bike, skip or step. Follow up with some joint mobility and light and fast
stretching.
Set up 2 cone 25 paces (meters)
apart.
This is a partner workout. All
the reps have to be complete and is a total for both people. You can break the reps down however you want, but
do not move on to the next movement
until you complete all of the previous movement. For example, do all the squats
before moving onto the push ups. Only one of the partners may be working at
once. Each partner should do half the total of reps.
In between each movement piggyback your partner. Do not run,
be wise and take care of each other. Partners carry an equal distance.
100 Squats
Partner carry, 2 there and
backs
80 push ups
Partner carry, 2 there and
backs
60 sit ups
Partner carry, 2 there and
backs
40 Shoulder presses (use
15-35# dumbbells or a total of 75# on a barbell)
Partner carry, 2 there and
backs
20 Dead lifts (95-135#)
An alternative for this if you are doing it alone is to half the number
of reps and rest as needed. The partner carry can be substituted with walking
that distance holding a dumbbell in each hand (45-55#) and only do one there
and back.
If there is time after, do core
work. Pick any you like.
8 rounds
40 seconds of work and 20
seconds of rest
Post, stretch shoulders, glutes,
and lower back.
TB
40 Squats
Farmers carry, 1 there and
backs with 35# dumbells
35 push ups
Farmers carry, 1 there and
backs with 35# dumbells
30 sit ups
Farmers carry, 1 there and
backs with 35# dumbells
20 Shoulder presses (use
15-35# dumbbells or a total of 75# on a barbell)
Farmers carry, 1 there and
backs with 35# dumbells
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