Warm up
3 rounds
10 m side lunges
10 m toe walks
10 m duck walks
3 rounds
4 inch worms
12 bird dogs
12 belly blasters
3 rounds
250 m row (moderate pace)
12 DB shoulder press (light)
12 wall calf raises
Workout
10:00 row (max distance/save distance or send to trainer)
5 rounds
10 Handstand Push ups
30 Double Unders (60 singles/ or 15 wall calf raises at a moderate pace)
10 v-ups
:60 active rest while doing 3 straddle stretches (rotate 1-3 s between stretches)
5:00 underhand row (max distance)
5 rounds (superset/minimal rest)
12 tricep push downs
12 bicep curls
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