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
10 push ups
10 squats
10 back ext
Part 2
20 min
20 Push press
30 V ups or hanging knee raises or sit ups
Run or bike or row
The push press can be with dumbells or barbells. If using a barbell, keep the load to no more than 75-85#.
For the run bike or row:
Run 0.36mi
Bike hard for 3 min or 1.5 mi
Row for 40 calories (switch the units to calories on the computer)
If you want you can lunge after. No expectation to do though. I know Marc likes it.
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