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1.10.2022

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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