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
In 15 min
Deadlift
6-6-6-6
Work weight up to a non maximal set. If not familiar with the lift, focus on position and not load.
Part 3
In 15 min
Push Press
4-4-4-4-4
Part 4
Partner row
10 sets
500M row
This goes partner A rows 500M and partner b rests, then partner b rows 500m and partner a rests. It is 10 total sets for the partner set.
Sub in a 2 min bike sprint or a 0.25mi run on the treadmill. If you have no partner work to rest ratio is 1:1
Part 5
If time permits
3 sets
10 sit up w plate overhead
10 Ab roll outs
20 good mornings w empty barbell or stick
TB/ The Next Day 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.
There is lots to do. Move with purpose.
Part 1
3 Rounds
10 Pull ups
10 squats
10 back ext
Part 2
30 min
Every minute, on the minute (6 sets of each):
Minute 1 – 150-200m rowing
Minute 2 – 15-20 Wall Ball Shots
Minute 3 – 20-25 Push-Ups
Minute 4 – 15 Step-Ups holding dumbells
Minute 5 – 15 sec per side side plank
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