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
10 Push ups
10 squats
10 back ext
Part 2
3 Rounds
8 Dumbell Shoulder Press
Rest 60 seconds
10 Pull ups
Rest 60 seconds
Plank hold 60 sec
Rest 60 seconds
Part 3
4 Min
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
*** Rest 4 min ***
4 min
10 Dips
20 Air Squats
The workout below is to be done the morning we get off.
The Next Morning Workout
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
10 Pull ups
10 squats
10 back ext
Part 2
45 min
1000M row or run 0.5 mi or bike hard for 4-5 min
100 Jump ropes
300' farmers carry (try for 45-55# per hand)
45 push ups
If time is an issue, warm up and skip part 1
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