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
2-3 Rounds
10 Pull ups
10 push ups
10 squats
10 back ext
Part 2
Back Squat
Use no more than 20 min to work up to a challenging set of 5
Part 3
20 min
20 Step ups
10 Dumbell Snatch (ground to overhead) Alternating
5 Dumbell Push press (use 2 dumbells)
2 There and back Sled drags (20 M there and 20 M back)
Do the first demo'd movement. No squat needed.
Part 4
100 sit ups
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