INTERMEDIATE 25/05/2019

Warm-Up:
Thoracic Iso Spine ( pvc pass troughs/ thoracic rotations etc)

Followed by…

3 Sets with one KB:
Alternating Reverse Lunges x 10
Push Press x 5/5
Goblet Squat x 10
Russian Kettlebell Swings x 10

A. Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B. Conditioning

For time:
800 Meter Run (5 rounds)
30 Alternating Single-Arm Dumbbell Snatches

then

60 one sided OH walking lunges
300 Meter Run (2 rounds)

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.