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
5 min easy row, bike or run
then
3 rounds
6 single leg RDL
12 Squats
10 Push ups
Part 2
3 Rounds
10 Dumbell Hang Power cleans
600M row or 0.3 mi run or bike hard 2 min
Rest 2 min between rounds
5 min break between
3 Rounds
10 Goblet or front squats (modest load)
3 Min bike or 800m row or 0.45 mi run
2 min rest between rounds
5 min break between
3 Rounds
10 pull ups
10 Dumbell Bench press
20 v ups or sit ups
TB
Part 1
3 Rounds
10 Push ups
10 squats
10 back ext
Part 2
15 min
15 Thrusters (barbell or dumbell)
15 Pull ups or ring rows
Row 350m or run 0.18 mi
Part 3
35 min bike, row or run
Work with a partner and switch every 2 min
Keep intensity around 75%
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