Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
There is lots to do. Move with purpose.
Part 1
3 Rounds
10 Pull ups
10 Push ups
10 squats
10 back ext
Part 2
Every min on the min
Bench Press
9 sets of 3
Keep load to 60%.
Focus on the bar moving fast.
Part 3
Every min on the min
Push Press
6 sets of 3
Keep load around 70-75% load.
Part 4
4 Rounds
10 Barbell Rows
10 Dumbell Bench Press
Rest 60 sec between movements
Part 5
15 Dumbell Curls
15 Bent over lateral raises (don't use more than 10# per hand)
Rest 60 sec between movements.
Part 6
3 Sets
45 sec side plank per side
15 v ups
rest 60 sec
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
1 min row
1 min mountain climbers
1 min Farmers Carry
1 min skipping
1 min Hollow rock
1 min rest
The clock doesn't stop or re set, it runs continuous. It's long, watch your pace and don't come out too hot.
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