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Tuesday

Tuesday
8
Jan

01-09-17

Warmup:
Every 4mins x 3 sets
Run 400m
10 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold

 

Training:

A1: Single-Arm Overhead Walking Lunge 20X1; 8/steps per arm (16 total per set) rest 30sec
A2: 2-arm Turkish Sit Up (one DB or KB per hand) + 2 Z-press at the top of each sit up; 6-8 sit ups total (12-16 press); rest 30sec
A3: 3 Point Plank (wtd plate on back); 30sec per leg; rest 90sec x 3 sets- this week you’ll be removing a leg rather than an arm.
B: 1-1/4 Front Squat 2,2,2,2,2; rest 2 minutes b/t sets
C: 3 Sets
Row 300m Tough Effort
20 Box Jumps
rest 90sec
Run 200 meters hard
30 second Dbl KB Front Rack Hold- heavy
rest walk 90sec

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