Fitness 3 September 2019

Fitness 3 September 2019

Strength
Incline Dumbell
6 x 8
T Bar Row
6 x 8
Every 3 Minutes

Standing Shoulder Press
6 x 8
Single Arm Row
6 x 8
Every 3 Minutes

Workout of The Day
12 Minute AMRAP
15 Air Squats
20 GHD Sit Ups
25 Double Unders

then
15 Minutes Stairmaster

Wednesday

Front Squat
5 x 5
Hollow Rocks
5 x 20
Every 2 Minutes

Back Squat
3 x 10
V Ups
3 x 10
Every 2:30 Minutes

Workout of The Day
18 Minute AMRAP
20 Walking Lunges 25/15
10 Toes to Bar
20 DB Box Step Ups
10 Calorie Air Bike

Thursday

Workout of The Day
TEAM WOD
1500 Meter Row (alternate every 250 meters)
800 Meter Run together
50 Partner Wall Balls
800 Meter Run
50 Burpees
800 Meter Run
50 Partner Wall Balls
1500 Meter Row (alternate every 250 meters)

then mobility

Friday

Flat Bench Press
6 x 10
Pull Ups
6 x 10
Every 2:30 Minutes

Incline Bench Press
6 x 10
Barbell Row
6 x 10
Every 2:30 Minutes

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