WORKOUT
Warm-up
10 squat to press to stand – with small band and light DB
10 Clam Shells Left/Right
10 SA alternating reverse lunges R/L
x 2 rounds
then:
A. 4 sets:
3 Front squats
6 Back squats
*try for the same weight as last week or a little less
Rest as needed b/t
B. 3 sets:
30-45 sec KB front rack wall sit
Rest 20 sec
8/arm Standing KB Alternating Push press @20×1 (tough reps, switch at bottom holding in front rack position )
Rest 20 sec
12-15 KB Shrugs into 12-15 fast controlled (light bent over flies)
Rest 20 sec
+
10 min AMRAP:
8 Left arm KB Deadlifts @70/53 or 60/44
8 Right arm KB deadlifts @70/53 or 60/44
8 RKBS @70/53# or 60/44
8 box jumps @30/24” or 24/20”
BOOTCAMP
No Equipment
5 rounds:
300m run
20 Jumping Air squats- feet in and out
20 sit ups
20 push ups
20 walking lunges
Rest 2-3 mins b/t rounds
*high effort
+
Finisher:
3 rounds:
15/leg SL RDL (slow and controlled)
15/side plank hip taps
15/side penguin heel taps
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