[A] Warm-up
[B] Back Squat 4x4
225, 260, 295, 295
[C] Front Squat 4x10
145, 155, 175, 185
[D] Sinlge-legged press 4x10
8 + 8 + 8 (narrow, normal, wide)
90, 110, 130, 130
[E] DB Calf Raises 4x12
70, 70, 70, 70
[F] Hanging leg raise 4x12
[G] Ab Roller
4x10
Lunch
[A] Core Circuit
Run 1 minute @ 7 mph
Then 1 minute of the following exercises
EO's
Hanging leg raises
Russian twists
Weighted sit-ups
Plank pike on swiss ball
Hello dollies
Flutter kicks with plate OH
Wipers with #25 plate with twist
Burpees
Superman hold
Bridge
PM
[A] 6 Rounds
500m Rows
1 minute plank between sets
1:52, 1:53, 1:53,1:53, 1:52,1:48
Weighted sit-ups
Plank pike on swiss ball
Hello dollies
Flutter kicks with plate OH
Wipers with #25 plate with twist
Burpees
Superman hold
Bridge
PM
[A] 6 Rounds
500m Rows
1 minute plank between sets
1:52, 1:53, 1:53,1:53, 1:52,1:48
History
No comments:
Post a Comment