(Part II Of 20-4-90)
Warm up
3 rounds
10 m lateral band walk
10 good morning
3 rounds
3 inchworms
6 Spider-Man planks
3 rounds
25 m high knees
10 stationary side lunges
3 rounds
25 m butt kicks
10 push ups
Workout
sixteen stations for 115s You will do 8 stations in a row with a 35s break in between. After you do 8 stations, take a 5:00 break, then do the next 8 stations.
8 stations of :115s work + 30s rest
Bike or assault bike
5 tricycles + penguins (abs)
Underhand Row (ski if you do not have rower)
Backpedal (power walk)
1-arm overhead db lunge (8-15 reps then switch)
Kb sumo squat to upright row (8-15 reps then take 3-5s rest)
Rest 5:00
8 stations of 115s work + 35s rest
Ski erg (underhand row variation)
DB nuetral grip press (hold glute bridge)
20 side planks (repeat)
2 med ball lunges + 1 med ball slam
Underhand Row (ski if you do not have rower)
Side to side Jump rope (calf raises)
10 later band walks + 3 push ups
Sled 🛷 Push
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