Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Part 1
3 Rounds
10 Pullups
7 push ups
15 squats
10 back ext
Part 2
In 10 Minutes:
4 rounds
15 Push Press (dumbell or barbell)
15 Sit ups or hanging knee raises
100 Jump Ropes
If you are done in under the 10 minutes, do burpees till the 10 minutes is up. If you don't finish that's ok too. Do not work over the 10 minutes.
Rest 5 Min Then:
3 Rounds
Max Effort Push ups
Row 500M or run 0.25 or bike hard for 2 min or 0.75 mi
Rest 2 min
Drink water and stretch after. Yep
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