7-24-19 conditioning

WARM UP 

3 rounds of: 

  • 20 banded reverse flys 
  • 20 banded triceps pull downs 
  • 20 banded hamstring curls 
  • 6-8 Cuban press each arm 
  • lunge twist each side 

WORKOUT

4 rounds of: 

  •  40 sec row *keep a fast steady pace if possible
  • 20 KB swings 
  • 20 bicycle crunches 
  • 1 min rest 

then 3 rounds of: 

  • (2) 50 ft sled army crawl + 50 ft sled drag back
  • 12-15 reverse hyper 
  • 8 kneeling banded wood chops each side 
  • 1 min rest 

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