45 min Walk
Min 3- 30 sec front plank
Min 6- 10 Air Squats
Min 9- 3 Push Ups
continue cycle for 45 min
Done.
Day 2 saturday
A. RFE Split Squat @ 3030, no weight, 8/leg x 2, rest as needed
Day 2 saturday
A. RFE Split Squat @ 3030, no weight, 8/leg x 2, rest as needed
Done.
B. Push Ups @ 30X0, 5 reps x 3, rest as needed
B. Push Ups @ 30X0, 5 reps x 3, rest as needed
Done.
C. Russian KB Swings, 10 reps x 5, rest 60 sec
C. Russian KB Swings, 10 reps x 5, rest 60 sec
Done. 25# DB, done at home and that's the highest weight I had
Day 3 Thursday
Run 200m @ 90% effort
rest 2 min
x 12
Day 3 Thursday
Run 200m @ 90% effort
rest 2 min
x 12
Done. Wow, that was hard. Left hip felt a little off, but back felt fine!
Day 4
A. Front Squat w/ 7 sec pause in bottom, build to 1RM
B. Gravitron Pull Up, build to 1RM
C. DB Press @ 30X0, build to 8RM
D. Feet Anchored, Hands behind head, 20 sec AMRAP Sit Ups, rest 10 sec x 8
Day 4
A. Front Squat w/ 7 sec pause in bottom, build to 1RM
B. Gravitron Pull Up, build to 1RM
C. DB Press @ 30X0, build to 8RM
D. Feet Anchored, Hands behind head, 20 sec AMRAP Sit Ups, rest 10 sec x 8
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