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THURSDAY 200514

Warm-up

Row 2 minutes
20 Waiter Bows
10 Lunges

Row 90 sec faster pace
10 Up Downs
10 Situps

Grab a KB for….
10 KB Swings
10 Goblet Lunges
10 Goblet Squats


FITNESS 200514

Three sets for times of:

Bike 40/30 Cal
15 Abmat Situps
30 Lunges with Kettlebell Farmer’s Carry

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Should take less than 30 minutes.


PERFORMANCE 200514

Three sets for times of:

Row 750/600 Meters
15 Toes to Bar
30 Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Should take less than 30 minutes.


Active Warm up at home

When the running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Swings


Jump Squat Run

When the clock reaches 15:00, complete the following…

Complete as many rounds and reps as possible in 16 minutes of:

20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row


Bodybuilding work

When the clock reaches 35:00, complete the following…

Three sets of:

10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds


Mobility

Banded Hamstrings
Cobra Pose hold
Pigeon Stretch
Roll Posterior

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