"4-3-2-1...Blast Off"
Equip: Heavy DBs (15 lb.)
WARM-UP:
*Tabata:
-1st 4 Rnds: Bottom-to-Bottom DB Front Squat (20 sec. x Squat, 10 sec. x Hold Bottom of Squat)
-2nd 4 Rnds: Bottom-to-Bottom Push-Up (20 sec. x P-Up, 10 sec. x Hold Plank)
MAIN SET: (exercises under pavilion; run width of northernmost field)
Round 1 (Bodyweight Only):
*4 min. x Burpee
*then: 4 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*3 min. x Weightless Overhead alt. Lunge Jump (arms locked out straight, OH, lined w/ or behind ears)
*then: 3 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*2 min. x Push-Up + Single-Arm Windmill
*then: 2 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*1 min. x Squat Jump (w/ 1DB held @ chest)(chllge: 2 DBs in X @ chest)
*then: 1 x 100m Sprint
Round 2 (Weighted w/ DBs):
Round 2 (Weighted w/ DBs):
*4 min. x Weighted Burpee (1DB in ea. hand)
*then: 4 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*3 min. x DB Overhead alt. Lunge in place (1DB in ea. hand)(arms locked out straight OH)
*then: 3 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*2 min. x DB Renegade Row (Push-Up + Row R + Row L = 1 rep)
*then: 2 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)
*1 min. x DB Goblet Squat (w/ 1DB held @ chest)
*then: 1 x 100m Sprint
FINISHER (if time):
Tabata: Hollow Body Rock/ Hollow Body Hold
No comments:
Post a Comment