Warm up
1:00 underhand row or ski (light intensity)
3 rounds
10 m toe walks
10 m duck walks
1:00 underhand row or ski (bike, treadmill variation moderate intensity)
3 rounds
10 tricep pushdowns (very light)
10 m soldier kicks
1:00 underhand row or ski (bike, treadmill variation moderate intensity)
3 rounds
5 close arm push ups
12 supermans
1:00 underhand row or ski (bike, treadmill variation high intensity)
3 rounds
15 db tricep extensions lying down (light)
25 m backwards bear crawl (:45 high plank/ variation)
Workout
3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)
5 rounds
12 cable overhead tricep extension
12 hand release push ups
3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)
4 rounds
12 DB kickbacks
3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)
4 rounds
:25 cable tricep push downs (4-count)
:25 bicep curls
:25 rest
3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)
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