WARM-UP (15)
Bike 3 Minutes
2 Sets,
100 Feet Walking Lunge
10 Hip Extensions
10 Glute Bridges w/Dumbbell
2 Sets,
100 Feet Walking Lunge
10 Hip Extensions
10 Glute Bridges w/Dumbbell
STRENGTH/ACCESSORY (15)
Pause Front Squat With No Belt
10, 10, 5, 5, 3, 3, 3, 1, 1, 1,
Starting Weight 115/65
In between Sets Perform
20 Dumbbell Flys (3 Sets Only)
20 Dumbell Row L & R (3 Sets Each Alternating
20 Dumbbell Flys (3 Sets Only)
20 Dumbell Row L & R (3 Sets Each Alternating
CONDITIONING (10)
3 Rounds For Time
6/4 Cals (Upper Body Only)
20 Push-Ups
6/4 Cals (Upper Body Only)
20 Push-Ups
3 Rounds For Time
6/4 Cals (Upper Body Only)
1 Legless Rope Climb/1 Rope Climb
6/4 Cals (Upper Body Only)
1 Legless Rope Climb/1 Rope Climb
STRETCH
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