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 4 sets of 20s of work and 10s of rest for 8 exercises, then do 2 rounds of 40s of work and 20s of work of the same exercises. This totals out to 32:00 of work preceded by a short warm up.
4 rounds
:20 alternating rope slam w/ squat hold
:10 rest
4 rounds
:20 double rope slams
:10 rest
4 rounds
:20 db squat to press
:10 rest
4 rounds
:20 db squat to upright row
:10 rest
4 rounds
:20 row
:10 rest
4 rounds
:20 underhand row
:10 rest
4 rounds
:20 med ball slams
:10 rest
4 rounds
:20 med ball squat and toss
:10 rest
2 rounds
:40 alternating rope slam w/ squat hold
:20 rest
:40 double rope slams
:20 rest
:40 db squat to press
:20 rest
:40 db squat to upright row
:20 rest
:40 row (max distance)
:20 rest
:40 underhand row
:20 rest
:40 med ball slams
:20 rest
:40 med ball squat and toss
:20 rest
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