Three sets of:
A1. Dumbbell Walking Lunge x 20 steps --go heavy, stay tall, constant tempo.
Rest 90 seconds
A2. Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0---dead stop in bottom.
Rest 90 seconds
+
For time:
Wall Ball Shots x 50 reps
Box Jumps x 40 reps
Shoulder to Overhead x 30 reps. moderate weight. Crossfit use BB, CoreFit DB.
Toes to Bar x 20 reps- sub hanging leg raises.
400 Meter Run
*this will be tough. STICK WITH IT and chip away. Have a plan for the wall balls and stick to it.
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