Warm Up 2 Rounds: 100m Run 10 Inch worms 10 Backward lunge 10 Burpees
Workout 30 Minute AMRAP
5 Pull-ups * 5 Push-ups 10 Air Squats
Every 3 min starting at 0:00 10 Sandbag Sumo Deadlift High Pull 10 Shoulder to overhead
Use: 1-2
Sandbag, Kettlebell , Dumbell or Barbell
Substitutions Pull-up =
10 Bent over sandbag row
10 Single Arm Bent over DB/KB Row
5-10 Double Bent over DB/KB Row
Accessory 2 Rounds: Sit-ups 8 x 20s work 10s rest 2 Minutes rest in between rounds
Cool Down 2 min each Seated hamstring stretch Calf and achilles stretch Bottom of the lunge each leg
Opmerkingen