INTERMEDIATE 15/09/2020

0. Warmup

Warm-Up.

Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike/Row/Ski (build in intensity each set)
10 seconds rest

B. Conditioning

Against a 12-minute running clock…
100/70 Calorie Assault Bike/Row/Ski
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00…

Against an 8-minute running clock…
70/50Calorie Assault Bike/Row/Ski
Max Reps of Dumbbell Thrusters (22,5/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00…

Against a 6-minute running clock…
50/35 Calorie Assault Bike
Max Reps of Air Squats in remaining time

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