Warm up/Pre-hab
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15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Mountain Climbers x 15
#2)Farmer Carry -2 foam pails the length of the bay or 2 35-40llb weights
[how many can you complete in 15 minutes?]
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3 sets of each:
#1)TRX T's & Y's & W's x 15 reps total(video just shows Ts/Ys, see if you can figure out the W's)
#2)Pop push ups with Med Ball x 10 (when you explode up, land hands on a ball, pop back to normal pushup position
#3)Medicine ball front raise x 10
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3 sets of each:
#1)Plate Pull Over x 15-20
#2)Bent over row x 10
#3)21's (bicep curls, 7 from bottom to 90˚, 7 from 90˚ to top, 7 with full range of motion)
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Tabata Abs x 3! sets
Video References:
Med Ball Front Raise:
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