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
7 squats
10 back ext
Part 2
Back squat
At a moderate load (80%)
6 sets of 2 reps
Work to a moderate load and do all 6 sets at the same weight. Rest 60-90 sec between sets
Part 3
250m row
50 air squats
500m row
30 pullups
750m row
30 push ups
500m row
30 pullups
250m row
50 air squats
TB
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 Ring Rows
10 Push ups
10 squats
10 back ext
Part 2
5 rounds
Sled Drag 60 sec
30 sec rest
Farmers carry 60 sec
30 sec rest
60 sec bike sprint
30 sec rest
Part 3
3 sets
Plank 30 sec
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
4 Pull ups
10 Push ups
10 squats
10 back ext
Part 2
In 8 min
Build to a heavy triple strict dumbell press
Rest 2 min then..
Take 75% of your heavy triple, and perform tabata dumbell strict press.
Do 6 rounds of 20 sec on/ 10 sec off.
Part 3
5 Rounds
6 Towel pull ups
6 heavy goblet squats
6 l sit dumbell press
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