Thursday
Warm-Up.
Pec Activation
Followed by…
Kettlebell Halos x 30 seconds
Plank Shoulder Taps x 30 Seconds
Glute Bridge Hold x 60 seconds
Rest 30 seconds, then…
Kettlebell Floor Press x 30 seconds
Wall Climbs x 30 seconds
Reverse Snow Angels x 60 seconds
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Boom Fitness
Warm-Up.
Pec Activation
Followed by…
Kettlebell Halos x 30 seconds
Plank Shoulder Taps x 30 Seconds
Glute Bridge Hold x 60 seconds
Rest 30 seconds, then…
Kettlebell Floor Press x 30 seconds
Static Hang x 30 seconds
Reverse Snow Angels x 60 seconds
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
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