Tuesday, January 1, 2019

Warmup

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. KB goblet good morning

x10x5 @ 5020 tempo

A2. Bench Press

x10x5 @ 2020 tempo

A3. DB side lying ext. rot.

x10/sidex5

Workout

2 Minutes on/1 Minute off

2 KB SDH

4 No push up burpees

6 Box jump step ups

x4 Minutes

Rest 2:00

Then

Top of every 2 minutes x 3-4 rounds

Sprint for 7/5 cal AB