CoreFit:
A. Deadlift @ 30×1, 6-8 reps x 3 sets
rest 1:30 between sets.
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets
rest 1 minute.
B2. Single Arm DB Press Standing, 8-10 reps x 3 sets
B2. Single Arm DB Press Standing, 8-10 reps x 3 sets
rest 1 minute.
C. 3 Sets of the following @ best effort
20 Seconds of No Push Up Burpee
40 Second of Airdyne Calories
Rest 4 minutes between sets
20 Seconds of No Push Up Burpee
40 Second of Airdyne Calories
Rest 4 minutes between sets
*If you think the 4 minutes rest is too much, then pedal harder on the bike!
Score is total reps.
CrossFit:
Foam roll, stretch , mobility. Light spin on Airdyne.
If you aren't spending a good chunk of time each week stretching and working on mobility, then you are leaving GAINS on the table.
CrossFit:
Foam roll, stretch , mobility. Light spin on Airdyne.
If you aren't spending a good chunk of time each week stretching and working on mobility, then you are leaving GAINS on the table.
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