3 min bike
100m walking lunges
Back Extension x 15
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Front Squat with Belt (10-10-5-3-3-3-1)
Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
C. Strength Superset
Five sets of,
Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5
Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5
D. MetCon (AMRAP) x 10 Minutes
MetCon (AMRAP)
7 Deadlifts (225/155)
14 Push ups
14 Push ups
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