4x 30m overhead dumbell lunges (rest a little between sets)
4x :30 work / 30 rest goblet squats (44# KB)
This is a 15:00 minute total workout done with max effort.
5:00 minutes to complete: 10x kb swings (73#) 500m row (row hard and then rest during the extra time)
4:00 minutes to complete: 10x kb swings (73#) 400m row (row hard and then rest during the extra time)
3:00 minutes to complete: 10x kb swings (73#) 300m row (row hard and then rest during the extra time)
2:00 minutes to complete: 10x kb swings (73#) 200m row (row hard and then rest during the extra time)
1:00 minute to complete: 10x kb swings (73#) 100m row (row hard and then rest during the extra time)
rest 2:00 minutes
then
8-1 pullup latter cooldown
No comments:
Post a Comment