CoreFit:
4 sets of:
A1. Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds
+
For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups
5 sets of:
A1. Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
+
For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups
Coaches note : run this as a tunnel workout meaning start off 2 athletes with the row and as soon as they finish the row the next person starts on the rower.
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