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