Warm up goood. run, bike or row for 5 min. Follow up with butts, knees,
inch worms and bears followed by head to toe.
Part 1
3 Rounds
5 Push ups
10 squats
10 back ext
Part 2
Back Squat
5-5-5-5-5
Actually read the instructions for part 3
Part 3
Partner Workout
In teams of three, with only one teammate per station, in 30 minutes:
Station 1
10 Step ups or Box Jumps
5 Pull-Ups
Station 2
10 Burpees
5 Dumbbell Snatch
Station 3
0.19 mi run on treadmill
Teammates can only rotate after the running partner returns.
If you have only 2 people doing this, and if someone isn't running, spend 90 seconds at stations 1 and 2 until someone is running again. Do not fall out of the order though. If you are by yourself doing this, spend 90 sec of moving in station 1 and 2 and then do the run.
Sub run with a 400M row or a 90 sec bike sprint. These are only to be done if you can't run.
No comments:
Post a Comment