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"Rough Rider Workout" Rugged Workout Series


Warm up 5*10 straight arm lat pulldowns + 10 leg swings


3*200 m row +

12 DB stiff leg deadlift


3*12 prone bench row +

3 inch worms

::light to moderate weight::




Strength

5*5 deadlifts

10 DB shoulder press ::working up in weight each set:: Conditioning

5 rounds

7 deadlifts (225/155) or (185/115) or (155/95) (men/women) 9 strict handstand push ups or partial reps

Conditioning II

3 rounds 20 m Sled push 20 m Sled pull 8 DB Muscle Hang Snatch then do

3 rounds 20 m single leg Sled push 20 m single leg Sled push 8 DB Muscle Hang Snatch



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