Warm-Up -

200 Jump Rope

 

Workout 1(10min)

3 Rounds

  • 10 TRX Rows
  • 10 Pushups
  • 10 Birddogs
  • 10 Squats
  • 10 Situps
  • 30sec Bridge

Workout 2 (30min)

 

Barbell Bench Press 4 x 10

-rest 2min b/t sets

 

Strict Chin Ups 4 x 10

-rest 90sec b/t sets

 

Heavy Kroc Rows 3 x 15(ea)

-rest 60 sec b/t sets

 

Heavy Goblet Squats 3 x 15

-rest 30sec b/t sets

Workout 3 (6min)

6min Tabata (20:10)


KB Swings (Heavy)

Afterburner

100 Walking Planks

Group Mobility

3 x 20sec

  • Cobra Pose
  • Child’s Pose

 

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