Day 1
- Warmup (8 Minutes of)
- 10 secs of Samson Stretch
- 10 Good Mornings
- 10 Butt Kickers (R&L = 1)
- 10 High Knees (R&L = 1)
- 10 Lunge
- 10 Situps
- 10 KB Swings
- Workout - 10 minutes as many reps as possible
- 10 Lunges (L=1, R=2)
- 10 Situps
- 10 Pushups
- 10 Flutter Kicks
Day 2
- Warmup (8 Minutes of)
- 15 jumping jacks
- 12 bicycle crunches
- 9 KB swings
- 6 air squats
- 3 Pushups
- Workout – 15 minutes as many reps as possible
- 24 KB Swings (use whatever weight you have)
- 200 meter run or 1 minute of jump rope
- 18 air squats
- 200 meter run
- 12 hand release pushups or pullups
- Warmup (8 Minutes of)
- 10 secs of Samson Stretch
- 10 flutter kicks
- 10 squats
- 5 pushups or pullups
- Workout – 4 rounds for time
- 20 Thrusters
- 20 burpees
- 20 flutter kicks (R&L = 1)
- 20 box jumps
- 20 situps
- Warmup (3 sets of 10)
- jumping jacks
- bicycle crunches
- plank jacks
- flutter kicks
- squats
- Workout – 4 rounds for time
- 30 burpees
- 10 Lunges
- 20 burpees
- 10 Lunges
- 200 meter run or 1 minute of jump rope.
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