FITNESS
Warm-Up.
One set of:
Double-Under Practice x 3 minutes
See Coach Kirsten’s tips here:
*If competent at double-unders, try cross-overs or triple-unders
Followed by…
Two sets of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(place a medicine ball between your scapulae to create the proper angle)
Station 2 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Flutter Kicks x 45-60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups