Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)
Strength
Split Jerk 3 x 45,65,85,95,105,115,125,130
MetCon
Tabata KB Swings (1 arm/35# - switch hands @ 5 reps)
Strength Time: 17 minutes
MetCon Time: 4 minutes
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