Warm Up
4 rounds x 20 secs on / 10 secs off:
Single Unders or Double Unders
Plank Position Shoulder Taps
Snatch Grip Good Mornings
Snatch Grip Push Press
Weightlifting
I. Every 2:30 mins x 5 sets: Push Press
4 x 2 reps @ 85%
1 x 2 reps @ 85%+
II. Bench Press
Every 20 secs x 12 sets
12 x 3 reps @ 65 - 75%
Rest 2 mins
Every 20 secs x 10 sets
10 x 2 reps @ 75 - 80%
Rest 2 mins
Every 20 secs x 8 sets
8 x 1 rep @ 85 - 87%
III. Back Rack Walking Lunges
4 sets x 50 ft
Rest 2 mins between sets.
Conditioning
AMRAP 12
14 / 11 cal Bike
6 Power Cleans
1 - 2 - 3 - 4 - 5 ....Wall Walks
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Machine Subs
16/12 Concept 2 Machine Calories
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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