WORKOUT
Warm-up:
:30 seated tricep stretch L
:30 seated tricep stretch R
:30 downward dog
5 slow negative HR push-ups into 5 fast push ups
20 alternating weighted cossacks
x 2 rounds
then:
A. 4 sets:
Bench press @30×1 x 3 reps into 3 fast reps
Rest 20 sec
10 Bottom Half DB bicep curls
10 Top half DB Bicep curls
10 FUll DB curls
*go lighter than you think
Rest 1 min
+
3 rounds:
400m Run
30 weighted walking lunges (use Barbell or DB’s)
20 Barbell STOH @115/85# or 95/65#
15 TTB
Rest 2 mins b/t rounds
BOOTCAMP
5 rounds:
8 burpees over DB
10 DB Hang Squat cleans
12 DB Push press
Rest 1 min b/t rounds
+
For time:
24-18-12
DB Deadlifts
DB Curtsy Lunges
DB Renegade Row + push up
+
Core finisher if time !
Recent Comments