WARM UP
100 m Run
5 Burpees
5 Push up
5 Sit up
Format of the workout: 40 min
200m Machine
3-6-9-12-15-18-21 Burpee DB Deadlifts
200m Machine
21-18-15-12-9-6-3 Sandbag
Training the heart & core with this one:
1. Decline crunches 12 reps
2. One knee double crunch 12 reps
3. Spider-Man push ups 12 reps
4. Shoulder tap push ups 12 reps
5. Burpees 12 reps
Rest 90 seconds - repeat 5 times
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