Ensure a schvetty warm up. Joint mobility and a dynamic warm up.
Part 1
8-12 pull ups
10 push ups
10 squats
10 back extension
Part 2
4 min Alternating hand Sledge hammer strikes on a tire
4 min Kettlebell
3 min burpees
3 min sit ups
2 Min push press
2 min skip rope
Use a 45-75# barbell for the push press. Make a quick transition from one movement to the next, remember the clock doesn't stop.
Stretch well after please. Drink water.
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