Warm up, prehab
Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]
Wall Ball
Olympic Bar Push/Pull (rep# = per side)
Pushups on one leg
TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set)
Frogger x 10-15 everytime
Pull ups or Inverted Rows
Hammer Curls (remember to increase the weight as the reps drop)
Split Lunge Jumps
Tabata Abs x 2!
Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches. Today's goal is different - intervals where the intensity is higher for a shorter duration.
Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30
Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.
Stretch, hydrate, stretch.
Tabata Abs x 2!
Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches. Today's goal is different - intervals where the intensity is higher for a shorter duration.
Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30
Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.
Stretch, hydrate, stretch.
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