10/23/19

warm up 10 jumping jacks 10 body weight squats 10 push ups 20 Mountain climbers repeat for 4 mins sets of 30/20/10 reps shoulder press hammer curls body weight squat jumps side to side over head tricep extensionsplank Jacks for time 1000m row ( try and make this your...

10/22/19

3 sets MB Toe Touch 12-15 reps Plank 35-45 sec each side 3 sets 12-15 reps BW Lunge to Step-up DB Curl to Press 4 sets DB Goblet RFE Split Squat 8-10 each leg ( record heaviest load )BW Iso Hip Bridge 60-90 sec 3 sets BW Single-Leg RDL to Reach 10 reps /side Band...

10/21/19

warm up row bike ski or run for 4 min thenshuttle run or bike row ski for 60 sec at a sprinting pace then walk 30 sec then med pace for 60 sec then all out pace 60 sec rest 1 min then 12 bicep curls 12 push ups 12 shoulder press 12 box dips 12 bent over rows 12 v- ups...

10/18/19

3 sets 20 reps mountain climbers Side-Lying Hip Abduction 3 sets of 12-15 reps plank up-downs DB Half-Kneeling One-Arm Press 4 sets of 8-10 reps BB close grip bench press ( record this for load )straight arm banded pull downs 3 sets of 12-15 reps Band Triceps...

10/17/19

5 mins record how many rounds 10 jumps squats 10 burpees 20 sprinter crunches rest 2 mins 15 min of 8 reps of as heavy as your can with the same weight up right rows DB squats shoulder press Dead lifts alt lunges rest 5 mins then 5 mins record how many rounds 10 jumps...