Strength
5-5-5-5
Bench press
(60%)
5-5-5-5
Chin ups
Rest 5 minutes then:
Practice
10 minutes
Handstand walk
Rest 5 minutes then:
Conditioning:
Circle Training
40 seconds ON / 15 seconds OFF
3 rounds of:
10/8 Assault bike cal
20 push ups hand release
20 jumping lunges
Rest 3 minutes then:
3 rounds of:
10/8 calories row
20 dumbbell bench press
15 wall balls (9/6kg.)
Rest 3 minutes then:
3 rounds of:
8 burpee box jump over
20 dips
10 shuttle run
Rest 5 minutes then:
3 rounds of:
20 Spiderman
30 switch side to side from plank position
40 seconds Side plank hold
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