Thursday, July 30, 2020


Published July 29, 2020


WORKOUT:

30 jumping jacks

10 lunge with thoracic twist

8 DB strict press L/R

8 DB high pull L/R

8 DB bicep curls

x 2 rounds

 

A. Every 3 mins x 4 rounds:

20/15 Cal Air bike or 22/18 Cal Row 

8 Alternating DB Box step overs

+

Every 3 mins x 4 rounds: 

200m Run 

20 KBS @53/35# 

+

Every 3 mins x 4 rounds: 

18/12 Cal air bike or 22/18 Cal row  

6-8 Devils press (moveable weight nothing heavy) 

+

Core Finisher (if time): 

15/side Standing DB side bend 

15/side Standing DB Halo 

15/side Leg lifts over DB 

x 3 rounds

 

BOOTCAMP (at the track):

3 rounds :

50 air squats 

400m run 

40 sit ups

200m run 

30 push ups

Rest 2-3 mins 

+
Stair finisher (coach’s choice =) 


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