This one is timed...set the timer for 4 sets of 7 min with 90 seconds of rest between each set. Start the timer when you finish your warm up. At the end complete your abs.
Group 1: Complete as many sets as you can in 7 minutes.
Olympic Squat x 10
Olympic Deadlift x 10
Weighted Pushup x 10 (have a partner place a plate on your back -start light, work up to 45+llbs)
Group 2: Complete as many sets as you can in 7 minutes.
Get up/Get down x 10 (see video at end)
Reverse Row x 10 (see video at end)
DB Curls x 10 (standing on Bosu -flat part down)
Group 3: Complete as many sets as you can in 7 minutes.
Hose pull/drag x 1
Med ball pass with partner x 10 of first progression, x 20 of second (see progression video, only do the first two stages shown, stop before Bosu)
Deadbug x 30 seconds
Group 4: Complete as many sets as you can in 7 minutes.
TRX T's/Y's/W's x 15
Frogger x 20
Rotating Pushup x 10
Banana Rock x 15
Get up/Get down with Ball
Med ball pass with partner -do first 2 progressions
Reverse Row
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