FITNESS
Warm-Up.
One set of:
Jump Rope x 2 minutes (may practice double-unders, single leg skips, hopping side to side, etc. Just stay moving)
Followed by…
Two sets of:
Slider Seal Walk x 25 ft forward, 25 ft backwards
Batwing Extensions x 5 reps @ 3030 tempo
Followed by…
Two sets of:
Dumbbell Floor Press x 20 reps
Single Arm Dumbbell Row x 10 reps per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)
B.
Five rounds for time of:
30 V-Ups
15/10 Calories of Assault Bike
10 Dumbbell Push Presses (50/35 lbs)
A. How is this section done? The 90 seconds is confusing me.
A.
70# DB BP. Started easy, got harder after trciep extensions.
115# BB rows
B. 28:30
Did 30 leg raise w hip thrust instead of v-ups. Killed me. Never thought Airdyne would be the easiest part of a workout. 50# PP. UB, UB, UB, 6+4, 6+4.