Warm up
4 rounds
:25 straight arm lat pull-down
75 m power walk
Workout
5 rounds
:25 lat pull-down
125 m power walk
4 rounds
:25 seated row (heavy)
:25 seated row (light)
150 m power walk
4 rounds
:25 hanging leg lifts
:25 db shoulder press (light/moderate weight)
280 m power walk
4 rounds
:15 handstand push ups
150 m power walk
3245 - power walk total
Optional
2000 - ski or row
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
Warm up 3 rounds :25 shoulder passes :25 good morning 3 rounds :25 bird dog :25 plank 3 rounds :25 inch work :25 scorpion stretch 3...
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
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