banner

THURSDAY 200604

Warm-up

2 minutes on the machine
forward fold for 60 sec
10 Waiter Bows
90 sec on machine
10 reverse lunges
10 squats
30 sec on machine
10 jumping lunges
10 KB swings

Recover then….

70% effort perform…

10 Cal on machine
10 lunges
10 swings


FITNESS 200604

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike or Row
16 Lunges with Farmer’s Hold – 8 per side
16 KB Swings


PERFORMANCE 200604

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike
16 Lunges with Farmer’s Hold (24/16 kg) – 8 per side
16 KB Swings


At Home- on the minute

5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)

1 Minute Rest


Mobility

Pigeon Stretch
Cobra Pose
Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin