WARMUP (20)
3 Minutes Bike
2 Sets
2 Sets
KB Wall Sit 35/25
Banded Shuffle
Ring Push-ups
1 Arm Dumbbell Raise 10/8
Bottom of Lunge Inverted Press
STRENGTH (30)
3 Supersets of:
A
7 Kang Squats
1:00 GHD Hip Extension Hold
B
7 Z Press (Off Bench)
45" Static Ring Hold
C
7 Supinated Dumbbell Row
7 Incline Dumbbell Press
CONDITIONING (15)
Every 5 Minutes For 15 Minutes
20 Walking Lunges
15 Jumping Lunges
10 Split Jumps
1 Shuttle Sprint
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