15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups
CARDIO
800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
Arm You Ready:
3 Rounds for quality:
20 Hammer Curls
20 Russian Swings, heavy
20 Sit-Ups
WORKOUT
0:00-5:00
150 Double Unders
5:00-10:00
40 Burpees
10:00-15:00
15 Ring Dips
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows
WARM-UP
A)
1 Min Single-Unders
1 Minute Plank
30 seconds Double-Unders
1-minute Plank
B) 15-12-9:
Kettlebell Swings
Calorie
5-3-1:
Burpees
STRENGTH
Romanian Deadlift
6x2
7x2
8×2
WORKOUT
1 Handstand Push-Up
1 High Box Jump 30″/24″
20 Double-Unders
2 Handstand Push-Ups
2 High Box Jump 30″/24″
20 Double-Unders
3 Handstand Push-Ups
3 High Box Jump 30″/24″
20 Double-Unders
4 Handstand Push-Ups
4 High Box Jump 30″/24″
20 Double-Unders
– Time cap 10 minutes
Anche oggi l'allenamento del giorno prevede, un esercizio di particolare difficoltà, si chiama PISTOL SQUAT, detto anche ONE LEG SQUAT. Per qualsiasi domanda PARLA CON IL TRAINER: http://trainersfoods.com
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WARM-UP
2 Rounds:
10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees
2 rounds:
12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal - Elliptical
STRENGTH
Barbell Lunges
12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets
WORKOUT
10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#
5-10-15:
Strict Pull-Ups
