PERFORMANCE:

''Low/High/LowTRAINING''
9 Min @ 75% Effort:
3 min Bike @ 50-55/40-45 RPM
3 Min Row @ 2.15/500M 
3 Min Shuttle Run
+
EMOM x 20 Min @ HIGH Effort:
1.10 KB Swings @ 70/53# heels down > fast hips
2.10 Box Jumps @ 30/24''
3.10 Burpees to 6''OH 
4.10/7 Cal Bike @ 75-80RPM/65-67RPM
5.10/7 Cal Row @ 1800Cal/ 1200 Cal per hour
+
9 Min @ 75% Effort:
3 min Bike @ 50-55/40-45 RPM
3 Min Row @ 2.25-2.30/500M 
3 Min Shuttle Run
+
''AbsOfSteel''
Day2/28
12 Min Continuous:
20 Sec L Hip Raise. 20 sec R Hip Raise
rest 20 sec
40 sec FLR on Rings/ Floor
rest 20 sec
20 sec L Side Bridge + 20 sec R Side Bridge
Rest 20 Sec 

 

''Low-High-LowTRAINING''
9 Min @ 75% Effort:
3 min Bike @ 50-55/40-45 RPM
3 Min Row @ 2.15/500M 
3 Min Shuttle Run
+
EMOM x 20 Min @ 85-90% High Effort:
1.10 KB Swings @ 60-70/44-53# heels down > fast hips
2.10 Box Jumps @ 24/20'' NO STEP UPS (sub 10 Squat Jumps as High as possible)
3.10 Burpees to 6''OH 
4.10/7 Cal Bike @ 75-80RPM/65-67RPM
5.10/7 Cal Row @ 1800Cal/ 1200 Cal per hour
+
9 Min @ 75% Effort:
3 min Bike @ 50-55/40-45 RPM
3 Min Row @ 2.25-2.30/500M 
3 Min Shuttle Run
+
''AbsOfSteel''
Day2/30
12 Min Continuous:
20 Sec L Hip Raise. 20 sec R Hip Raise
rest 20 sec
40 sec FLR on Rings/ Floor
rest 20 sec
20 sec L Side Bridge + 20 sec R Side Bridge
Rest 20 Sec 

 

 




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