Thursday, December 5, 2024
A) Intensive intervals.
Part 1:
8-10 incline db bench press
20 ball slams 10/20# w/ slam balls [not wall balls]
:45 sprint on erg @ 95% effort
rest :90
x3 rounds
Part 2:
20 alternating kb gorilla rows
20 no push up burpee plate jumps 45#
:45 sprint on erg @ 95% effort
rest :90
x3 rounds
erg can be runner, bike, ski , rower.... the objective is intensity on that machine once you get there
B) OTM for 9:00
1 = 15 curl to press
2 = 10-15 ring or bb inverted rows
3 = :45 plank