Set 1
Every 90 sec for 12minutes (4) a) DB Single leg RDL to Reverse Lunge x 6ea b) Slide Board Hamstring Curl x 8 (tempo 2sec in pause 2 sec 3-5sec out) Set 2 On the minute for 15mins (5) a) 10 x Russian KB Swings b) 8-10 x Supine Row (feet elevated to make harder if needed) c) 10/8/6 Cal Row Set 3 On the minute for 12 minutes a) 20-30m Sled Push b) 5 x Burpee to Jumping Pull Up c) 12/10/8 cal Air Bike d) 40 sec Static Standing DB Hold (go heavy)
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