Warmup:
2 x
400 Run
(light weight)
10 Lunges
10 Bicep Curls
10 Lateral Raises and Front Raises (very light weight)
10 Incline Situps with a Med Ball
100 Sprint
Main:
(increase weight on each set – last set should be a struggle to complete)
You can do all three sets before moving onto the next exercise or one set of everything three times (your choice)
3 x 6 Squat Jumps with weight
3 x 10 Incline Pushup (work full range of motion)
3 x 6 DB Thruster (full squat and a push press)
3 x 6 Seated Row
3 x 6 Lat Pulldown
3 x 12 Hanging Knee Tucks (hang from a pull up bar, pull your knees to your chest, eliminate body swing by keeping your core tight)
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