Warmup: Active Stretching, 500m row, 10 squats
Strength: Squats 5 sets (1st set 5 reps, 2nd set 4 reps, 3rd set 3 reps, 4th set 2 reps, 5th set 1 rep) superset with weighted chinups (1st set 1 rep, 2nd set 2 reps, 3rd set 3 reps, 4th set 4 reps, 5th set 5 reps)
High intensity:3 rounds: 6x (4 swinging kb jumps, 4 single arm kb clean/jerk, 10 kb dead lifts), 20 overhead squats, 50 mtn climbers
Cardio: 1600m of 200m spints
Strength: Squats 5 sets (1st set 5 reps, 2nd set 4 reps, 3rd set 3 reps, 4th set 2 reps, 5th set 1 rep) superset with weighted chinups (1st set 1 rep, 2nd set 2 reps, 3rd set 3 reps, 4th set 4 reps, 5th set 5 reps)
High intensity:3 rounds: 6x (4 swinging kb jumps, 4 single arm kb clean/jerk, 10 kb dead lifts), 20 overhead squats, 50 mtn climbers
Cardio: 1600m of 200m spints
Workout created by Callie Boehme Assistant Swim Coach Rhodes College
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