11/05/19

core work 40 sec work 20 sec rest sprinter situps mountain climbers hollow rocks tuck and touch toes side plank rot. Core/shoulder power work A1. 3 set Rack pulls and holds 60 sec holds ( go heavy here) rest 60 sec A2. 3x 10-15 rep shoulder shrugs rest 30 sec B1. BB...

11/04/19

6 mins of10 v ups 20 sit ups 45 sec shoulder taps 10 sec superman hold Not for Time 20 min of 10 step ups 10 box dips 10 sitting bi curls DB 10 sitting shoulder press DB10 box jumps 25 /18 cals on rower, bike, ski , 400m run Source: Workout Of The...