Warm up.
Pre-hab.
Tabata on the bike. (8 rounds, 20s HARD: 10s Recovery)
3 Rounds of the Following: *(This can also be done as an AMRAP -set the timer for 30 minutes, see how many rounds you can complete -this is what I'd recommend for a bigger challenge)
Farmer Carry -2 arms x 50yards
Box Jumps x 10
Pull ups x 8
Farmer Carry -1 arm x 50yards -repeat on opposite side
Ab Roll Out x 6
Hammer Curl x 4-6 (heavy weight)
Wall Ball x 6
Pop Pushups x 8
TRX Archer Row x 10 (Chest Press with DB's, or Chest Press with DB's on Ball works too)
Mountain Climbers x 30
Core:
Pick 3 core exercises.
Do 3 tabata's of 20:10 (this should take 12 minutes).
Hydrate.... fuel.... etc.
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