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  • gamefaceent212

“What Goes up Must Come Down”


Warm up

3 rounds

5 shoulder passes

10 pvc pipe good mornings 


250 m row or 200 m ski (light intensity)


3 rounds

3 inchworm w/push up

10 squat to knee rotation


250 m row or 200 m ski (moderate intensity)


3 rounds 

40 mountain climbers

40 bicycles 


250 m row or 200 m ski (high intensity)


Workout

Do each exercise for :10s, add 20s to more times.

Round 1 - 10s on 10s rest

Round 2 - 30s on 10s rest 

Round 3 - 50s on 10s rest 

Round 4 - 30s on 10s rest 

Round 5 - 10a on 10s rest 


Do prescribed times of each round then move on to the next. Do each exercise with 10s rest in between

***take KB + DB + bench near cable machine***

  1. Kb high plank hold

  2. Kb Sumo squat to high pull(use db as variation)

  3. Kb Double Snatch w/ forward lunge (use db as variation)

  4. Cable tricep push down

  5. Push up (hands on bench)

  6. Db bench press 

  7. 1 arm row knee on bench

  8. 1 arm row knee on bench

  9. Cable diagonal wood chopper

  10. Cable diagonal wood chopper




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