Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.
Part 1
3 Rounds
10 Pull ups
5 push ups
10 squats
10 back ext
Part 2
5 Rounds
2 Min Bike or walk/ run at max incline
1 min of step ups with sandbag
2 min Row
1 min single arm farmers carry (min 40#, switch arms q 30 seconds)
2 min manmakers
1 min plank
Today's is a long one, budget your time. I'd also like to maximize people on the rower, so you don't need to do the 2 min intervals in order. Also keep the effort level around the 75% mark.
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