Cardio Class (6:00A)- Tuesday 10/23/18
Complete in order for time:
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Run 400Y
30X- Air Squats
30X- Toe Touch
Bike 600M
30X- Alt. DB Snatch (35/25) LR=2
30X- Core Twist LR=1
Row 400M
30X- Plank Push-up
30X- Lying Leg Raise
Tuesday 10/23/18- Workout
Start on either circuit.
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C1: 5 Rounds. Rest as needed.
5X- Bench Press (RPE8)
15X- Push-ups (chest to deck)
5X- DB Push Press (55/35’s)
5X- Plate OH Walk (45/35)
C2: 5 Rounds. Rest as needed.
5X- Weighted Pull-up (RPE10)
10X- BB Bent-over Row (95/65)
10X- Plank DB Row (25/15)
5X- KB Farmers Walk (55/35’s)
Monday 10/22/18- Workout
High Bar Back Squat- 5X5@65% or RPE5
*18 min cap.
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Complete 60 Reps on each. Any order/rep scheme.
*30 min cap.
Lunge (per side)
Wall Ball (20/14)
Single Leg Stand-up (per side)
*Every 3 min, stop and perform 5 Burpees.
Cardio Class (9:00A)- Saturday 10/21/18
Intervals- 1 min fast: 30 sec slow. 5 Rounds.
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Bike
Rower
Jump Rope (30 sec rest)
Bicycle (30 sec rest)
