🎖HOME WORKOUT🎖
💢 WARM UP:
0 Burpees ( thats right, zero! But get ready for Burpees Test on Tuesday )
💥STRENGTH :
A. 21s DB Squats
4 Rounds, Rest 2-Minutes Between Rounds
B. Every 2-Minutes x 4 Rounds
12 Death March
12 lunges
C. Every 3 -Minutes x 4 Rounds
1-Minutes Wall sit
Immediately into
5 Broad jump
D. DB Biceps Curl
50 Reps , with minimum Sets
💢 CORE :
A. EVERY 3:00-Minutes x 4 Rounds
20 Plank with Tap
20 Shoulder Tap
20 plank tuck
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
