Warm up
2 rounds :25s work 10s
Good mornings
Side lunges
Inchworm
Superman
Frankenstein
Sea turtles
Bird dogs
Straight arm lat pull down
Workout
Round 1
4 sets of 20s work 10s rest
Then move to the next exercise (20:00)
Round 2
1 set of 40s work 20s rest
Then move to the next exercise (10:00)
Round 3
1 set of 60s work 30s rest (15:00)
45:00 if interval training
1. Squat to press
2. Row machine (or ski)
3. 5 one-arm kb swing (each side)
4. Bear push ups
5. Pull ups or lat pull down
6. Rope slams (or ski)
7. 5 lunges + 2 squat hops
8. Db stiff leg deadlifts
9. Chest flys on cables
10. Tricep push downs
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