Happy 'Straya Day
Warm Up
500m Row
1 min battle ropes
5 pull overs
Squat routine
2 min shoulder mobility
30 Beat swing (small, fast kips)
Thoracic Extension (hang)
5 Wall Squat
Strength
Front Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 Ring Dips between each set.
AMRAP 12 mins: Rows, Kettlebell Swing (Russian)s and Push-ups
Complete as many rounds as possible in 12 mins of:
Row, 200 m
15 Kettlebell Swing (Russian)s
10 Push-ups
No comments:
Post a Comment