Strength
3 rounds of:
10 bench press (60%)
10 seconds ring hold on the top
10 seconds ring hold on the bottom
Skills
10-15 minutes practice
rope climb & handstand push ups
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
15 ring push ups
8 dumbbell burpee deadlift (20/15kg.)
10/8 calories row
Rest 3 minutes then:
3 rounds of:
20 dips
20 dumbbell bench press
10/8 assault bike calories
Rest 3 minutes then:
3 rounds of:
15 wall balls (9/6kg.)
40 battle rope
10 chin ups
Core
2 rounds of:
only left side
one arm dumbbell side bend (20/15kg.)
20 meters one arm farmer carry
20 meters one arm overhead walk
Do same 2 rounds with the other arm
Cash Out
1 minute plank
0 Коментара