Warm up: Active streching, 2 minutes of double unders, then work up to your 10 RM deadlift.
Strength: Deadlift – 5 sets x 10 reps @ 85% 10 RM work 30sec of mountain climbers and 10 body presses into each set.
Stamina: 4 rounds, not timed: 25x KB swings 45lb, 25x double unders, 50m overhead carry.
Last push: Complete the following for time… 100x thrusters
Core: 100 crunches and reverse crunches
Cardio: 4 mile timed run.
Strength: Deadlift – 5 sets x 10 reps @ 85% 10 RM work 30sec of mountain climbers and 10 body presses into each set.
Stamina: 4 rounds, not timed: 25x KB swings 45lb, 25x double unders, 50m overhead carry.
Last push: Complete the following for time… 100x thrusters
Core: 100 crunches and reverse crunches
Cardio: 4 mile timed run.
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