WORKOUT
Warm-up: Coaches Choice
then:
For time :
25-20-15-10-5
Cal rowing
Ball slams
Box jump overs @24/20’
*15 min time cap
Rest 5 mins
For time:
30-20-10
DB Walking lunges @40/30# hand
Cal air bike
KBS @60/44# or 53/35#
*15 min time cap
BOOTCAMP
Every 3:30min x 5 sets:
10 push ups
10 V-ups
20 air squats
15/side Cross-body Mountain Climber
10 Burpees
+
2 mins on/1 min off x 4-5 sets
200m run
Remainder time wall sit
MUSCLE
A. 4 sets:
Strict pull up x 5 tough reps no tempo
Banded pull aparts x 15-20
Rest 30 sec
SA DB Push press 3 sec lower down x 10/arm
Bench dips or rings x 8-10 tough reps
Rest 30 sec
B. 12 min EMOM:
Min 1: 40 sec banded face pulls @11×1
Min 2: 40 sec barbell bicep curl 1 ½
Min 3: 40 sec DB High Pull to Lateral raises
MIn 4: 40 sec standing Banded tricep press downs
Rest 1 min b/t rounds if needed
Recent Comments