Dynamic Warm-up, then: 3 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises Station 1 – Plyo & Abs: Side touches Hips up, crunch up Mountain climbers Side planks Squat hops Leg levers Step-ups (24″) Bicycles (abs) Jump rope Hips up, side crunches Station 2 – Weights: […]
Tag Archives: heavy bag
Long, dynamic Warm-up, then 10 rds of: 10 back squats (135#) 10 ring pull-ups 10 hand-release plate push-ups 10 sit-ups -AR 14:02 (scaled), DR 24:52 3 rds of 1:00 minute stations: Box step-ups (20″) Kicks on heavy bag Plank hold Stretch and drink lots of water
ROM Drills, Dynamic Warm-up, then 25-20-15-10-5 Russian KB Swings (62#) Burpees Strength: Deadlifts 5-5-5-5-5, superset with heavy bag work (1:00, 1:00, 1:00, 1:00, 1:00) MetCon: 3 rds for time of 20 push-press (95#) 10 knees-to-elbows 5 sandbag box step-ups, each side (70# bag and 24″ box) -DR & AR 6:15