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  • gamefaceent212

‘Silverback’


Warm up

3 rounds of :20s work 10s rest

  1. Straight arm lat pull down

  2. Bird dog

  3. Windmills

  4. Froggers

  5. Db front raises (light)


Workout

5 exercises

  1. Lat pull-down

  2. HR push up

  3. 1 squat+ 2 back lunges

  4. Plank (elbows on BOSU ball)

  5. Alternating DB snatch


5 rounds

Round 1 - 10s work 10s rest (100s)

Round 2 - 20s work 10s rest(150s)

Round 3 - 30s work 15s rest(225s)

Round 4 - 40s work 15s rest(300s) 13 m of work

Round 5 - 50s work 20s rest(350) 19 m of work


***400m row after each round***


Example: do exercise #1 for 10s then rest for 10s move through #2 through #5 in the same fashion. After you complete all 5 exercises do 400 m on the row.


Round 2 - do exercise #1 for 20s, then take a 10s rest, move through #2 through #5 and do another 400 m row.


Move through rounds 3-5 in the same fashion






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