Tuesday
Warm-Up
3 Sets, For Quality
1:00 minute Cardio Choice
10m/10m A-Skips + B-Skips
10 Elevated Mountain Climber
30 second Marching on Spot
Conditioning
"The Volturi"
Every 12:00 minutes, 3 Sets
800/600m Bike
400m Run
500/350m Row
Primary Objective: Complete each set in sub 9:00 minutes
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Thursday
Warm-Up:
3 Sets, For Quality
10/10 Standing Pallof Press
Strength
Bench Press
Every 2:00 minutes, 5 Sets
1 x 5 @ Light
1 x 5 @ Light
1 x 4 @ Moderate
1 x 4 @ Moderate
1 x 3 @ Heavy
**Alt to Bench press
Elevated Push Ups 5x10
Conditioning
"Breaking Dawn"
For Time
21-15-9
Knee Raise / Leg Raise
2DB Shoulder to Overhead 7.5/5kg
Wall Balls 4/3kg
Rest 2:00 minutes
15-12-9
Knee Raise / Leg Raise
2DB Shoulder to Overhead 7.5/5kg
Wall Balls 4/3kg
Score = Total Time including rest
Time Domain: 13:00-18:00 minutes
Time Cap: 18:00 minutes
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
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