elitelhenice
16. lis 2018

16.11. 2018 WORKOUT

 

Warm up: Run 200m carrying a med ball or sandbag

10 Inchworms + 10 Cossack squats + 10 Rev lunges + 10 Froggers + 10 Narrow squats + 10 Sumo squats + 10 Glute bridges + 10 Glute bridges with heels down, toes up + 10 Hollow rocks

 

 

Strength:

Back Squat *Set 1 – 5 reps 65% *Set 2 – 4 reps 75% *Set 3 – 3 reps 80% *Set 4 – 2 reps 85% *Set 5 – 1 rep 90% *Set 6 – 8 reps 75-85% Rest 2 minutes between sets.

 

Workout: For time: 800 Meter Row/ Airdyne 80 Alternating Dumbbell Snatches (20-25Kg/10-15Kg) 80-Foot Walking Lunges with Dumbbell Farmer’s Carry (20-25Kg/10-15Kg) 300 DU

 

Postworkout:

2 Rounds of 8 reps

Incline DB chest press

2 Rounds of 10 reps

DB chest press

2 Rounds of 8 reps

Chest fly

 

 

 

 

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