Workout 1
Dynamic Warm Up:
3×20 Weighted Sit-ups or Pull-over sit-ups with partner and 10lb med-ball
4 rounds
10 Jumping Squats
10 Mountain Climbers
30 Second Plank
Workout:
10 to 1
100 meter Sprint (50m touch, 50m back=1)
1 to 10
Dumbbell Thruster
Rest 2:00, Then
10 to 1
Pull-ups
1 to 10
Push-ups
Explained: 10 touch and go sprints (ideally 50m touch, 50m back). Then 1 Thruster. Then 9 Sprints, Then 2 thrusters, 8 sprints, 3 thrusters… and so on. Then 10 Pull-ups, 1 Push-up, 9 Pull-ups, 2 Push-ups, 8/3, 7/4,6/5, 5/6, 4/7, 3/8, 2/9, 1/10.
Workout 2
Dynamic Warm Up:
3:00 Alternating Planks
side/front/side
3 rounds
10 air Squats
10 supermans
10 hollow rocks
Workout:
21-15-9
Double Goblet Squats
Toes to Bar (knees 2 elbow) (V-ups if no bar)
Plate Deficit Push-Ups
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