Beginner (Push/Pull)

Warm up: 3 rds
10 cal row or bike
10 KB Bottom up Presses / side
10 KB Reverse Bottom up Lunges / leg

then.. intense shoulder Warmup with Eminem 😉 (Plank / Pushup)

A. Strength (00:15-00:35)

4 sets for max reps of: 

45 seconds of Dumbbell Bench Press 
(choose a weight you can handle for 8-10 unbroken reps) 
Rest 30 seconds
45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press 
Rest 30 seconds
45 seconds of Strict Pull-Ups  / Ring Rows
Rest 75 seconds

B. Conditioning (00:35-00:55) 
For time: 
1000 Meter Row 
40 Jumping Lunges 
400 Meter Run 
40 Dumbbell Push Presses 
400 Meter Run

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