Friday, August 9, 2019

A. warm up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

150m row

5 KB dead lifts or RDL's

5 step down box jumps

x7 minutes

rest 1 minute

:40 row row

:20 easy row

:40 harder row

:20 easy row

:40 sprint

rest 1:20

10 incline DB bench press

10 barbell inverted rows

20 hand plate jumprs or step walk ups

x6 minutes

rest as needed

:40 row row

:20 easy row

:40 harder row

:20 easy row

:40 sprint

rest 1:20

150m row

5 KB dead lifts or RDL's

5 step down box jumps

x7 minutes

Kevin Glass306