Warm up good. Butts, high knees, bears, crabs.
Part 1
3 Rounds
10 Pull ups
10 push ups
10 squats
10 back ext
***Foam Roll Back 20 times between parts 1 and 2***
Part 2
10 Rounds
10 Kettlebell Swings
20 Walking Lunge steps
30 Second sprint on bike or rower
Rest 1:30 between rounds.
Stand on the bike to sprint for the 30 seconds, push hard.
Part 3
3 Rounds
60 second Plank
Rest as needed between rounds.
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