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16-4-115

(Part II Of 20-4-90)


Warm up

3 rounds

10 m lateral band walk

10 good morning


3 rounds

3 inchworms

6 Spider-Man planks


3 rounds

25 m high knees

10 stationary side lunges


3 rounds

25 m butt kicks

10 push ups


Workout

sixteen stations for 115s You will do 8 stations in a row with a 35s break in between. After you do 8 stations, take a 5:00 break, then do the next 8 stations. 


8 stations of :115s work + 30s rest

  1. Bike or assault bike

  2. 5 tricycles + penguins (abs)

  3. Underhand Row (ski if you do not have rower)

  4. Backpedal (power walk)

  5. 1-arm overhead db lunge (8-15 reps then switch)

  6. Kb sumo squat to upright row (8-15 reps then take 3-5s rest)


Rest 5:00 


8 stations of 115s work + 35s rest

  1. Ski erg (underhand row variation)

  2. DB nuetral grip press (hold glute bridge)

  3. 20 side planks (repeat)

  4. 2 med ball lunges + 1 med ball slam

  5. Underhand Row (ski if you do not have rower)

  6. Side to side Jump rope (calf raises)

  7. 10 later band walks + 3 push ups

  8. Sled 🛷 Push


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