WARMUP
1A. Shoulder Press 3,3,3,3; at 80% of max
paired with
1B. Handstand Holds 30 sec (active shoulders) /2min rest
then
2A. Dead Lift 3,3,3,3; at 80-90% of max (heavy TnG (touch and go) reps)
paired with
2B. COVP (chin over vertical plane) holds 30sec /2min rest
WORKOUT
1000m Row
1 Rope Climb 15ft
21 Thrusters #65 lbs
30 sit ups
2 Rope Climbs 15ft
15 Thrusters
30 Sit ups
3 Rope Climbs 15ft
9 Thrusters 95/65
30 sit ups
Becky Blacksheep
ReplyDeleteworkout time 23:13
shoulder press #55
deadlift #165
afternoon:
1 hour hike
B.Brown Blacksheep
ReplyDeleteWorkout Time: 16:20
Variations:
1000m row/Single legged bike till 50 calories
Role Climbs/Rope Pulls (3,6,9)
Thrusters/Military press (15lbs DB each arm)
Shoulder Press #60
Deadlift- N/A-Knee
Morning:
25 minute bike ride
20 minute P90x 365 Ab Workout
KALEIGH BOSEN
ReplyDelete5K run
36:18