A. DB Walking lunges 8-12 steps per leg - rest 2 mins between sets.
B. 1 arm db row 8-12 / arm rest 30s between arms
C. Tabata Situps (20s on 10s x8 sets, score is lowest score)
D. Cool down row or bike 5-10 mins.
Level 2:
A. Power Snatch, 1 rep per min for 10 minutes - start @ ~ 60% of 1RM and add weight as technique feels good, nothing heavy though
B. Power Clean, 1 rep per min for 10 minutes - start @ ~ 60% of 1RM, add a few lbs
Part C will be dependent on how much time you have. If you must be out by 11 Part C will be
Airdyne Sprints 20s ALL OUT EFFORT Rest 2:40 x 5
If you have until 11:30 and would like to participate we will be going to Schnurbusch Park, just .5 miles down the road and doing various sled and prowler sprints.
If you have spikes bring them!
Everyone's sprint protocol will be different based on a few things.
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