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
20 stations for 90s. You will do 10 stations in a row with a 30s break in between. After you do 10 stations, take a 5:00 break, then do the next 10 stations.
10 stations of :90s work + 30s rest
Ski erg (row if you do not have a skier)
Row (ski if you do not have rower)
Jump rope (calf raises)
1-arm db squat to press (switch as needed)
Kb swing (5-12 reps then take 3-5s rest)
Assault bike (bike if you don’t have assault bike)
Rest 5:00
10 stations of :90s work + 30s rest
Ski erg alternating pull (alternating row if you don't have ski erg)
DB press from floor w/ glute bridge
Med ball slam
Underhand Row (ski if you do not have rower)
Jump rope (calf raises)
1-arm db squat no press
Kb sumo squats
Assault bike (bike if you don’t have assault bike)
Bosu ball crunch
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