Warm up
3 rounds
:25 good mornings
:25 squat to knee rotations
3 rounds
:25 bird dogs
:25 planks
2 rounds
50 alternating rope slams (moderate intensity)
10 stiff leg deadlifts
10 calories row or ski
50 m med ball bear hug carry
Workout
Do 3 sets of 25s of work and 15 rest for 8 exercises, then do 2 rounds of 45s of work and 15s of rest of the same exercises. This totals out to 32:00 of work preceded by a short warm up.
3 rounds
:25 five rope slams w/static lunge + 3 split jumps
:15 rest
3 rounds
:25 double rope slams
:15 rest
3 rounds
:25 db push w/renegade row
:15 rest
3 rounds
:25 db stiff leg dead lift + 2 bent over rows
:15 rest
3 rounds
:25 bike or assault bike
:10 rest
3 rounds
:25 bike or assault bike hover
:15 rest
3 rounds
:25 two oh med lunges + 2 med ball slams
:15 rest
3 rounds
:25 bear hug med ball squats
:15 rest
2 rounds
:45 five rope slams w/static lunge + 3 split jumps
:15 rest
:45 double rope slams
:15 rest
:45 db push w/renegade row
:15 rest
:45 db stiff leg dead lift + 2 bent over rows
:15 rest
:45 bike or assault bike
:15 rest
:45 bike or assault bike hover
:15 rest
:45 two oh med lunges + 2 med ball slams
:15 rest
:45 bear hug med ball squats
:15 rest
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