Tuesday 01-07-19 S

Monday, January 6, 2020

Warm Up: 
Rig Assisted Side-to-Side Leg Swings x 30 secs per
Rig Assisted Front-to-Back Leg Swings x 30 secs per   
Rig Assisted Calve Stretch x 30 secs  
+
3 Rounds of: 
125/100m Row  
- after each row perform 1 of the following  
R1: 5-7 Push Ups + Toe & Heal Walks 1 X GL
R2: 5-7 Push Ups + Power Skips 2 X GL
R3: 5-7 Push Ups + Shuttle Sprints 4 X GL
+
Strength:   
Every 4 Mins for 16 Mins: 

20-15-10-5 Deadlifts- build      
10-10-10-10 DB Bench Press  
40-40-40-40 Double Unders  

 

Example of Build: 
- Set 1: 115/75  
- Set 2: 135/95 
- Set 3: 155/105 
- Set 4: 185/125    
+
Rest 4 Mins  
+
Workout: 
21-15-9 of: 

Deadlifts 155/105  
Burpees  
Stationary Lunges 

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