Part 1 (2 rounds )
10 Over Head Air Squats
10 Back Extensions
10 Pull Ups
10 Broom Stick Deadlifts
Part 2 (min off )
Planks
4 mins
3 mins
2 mins
1min
5 Sets
15 Push Ups
25 Wall Balls
800 m Run
or
1600 m Bike, Row (this isn't a rest period no sitting on bikes)
Cool Down
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