Warm up
2 rounds
10 good mornings
25 m toe walk
10 bird dogs
25 m duck walk
10 windmills
25 m lunge
10 spiderman lunges
25 m shuffle
10 squats
25 m butt kicks
Workout
:40s work :30s rest for 5 sets then move to the next exercise
(for the first 30 seconds do 6 second reps, 3 seconds on the concentric, 3 seconds on the eccentric. Then for the final 10 seconds rep as fast as you can.)
Stiff Leg Deadlift
Push up
Goblet squat
Incline bench press
:30 alternating bent over row (heavy)/:10 bent over both arms (moderate)
Static lunge (alternating lunge on last set)
Bicep hammer curl
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