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
3 Push ups
10 squats
10 back ext
Part 2
10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete
Do the first version of the plyo push ups in the video. You can move your hands up onto a 45# plate. Use 2 cones and pace them 25 paces apart. Sleds can be a minimum of 2 plates. This workout may take a while (30ish min)
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