Workout Friday July 6, 2018
Warm up: 60 seconds singles 60 seconds double unders
4 rounds of 8 exercises:
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10 single legged box jumps (onto step with three risers, 10ea left then 10ea right)
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10 @ 55# DB chest raises (overhead pulls) coupled with leg extensions.
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10 @ burpee pull-up
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10 @ alternating front lunges with bicep curl 20# DBs
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60 seconds of decline mountain climbers (with legs elevated on step with three risers)
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10 back extension with 16kg KB, slow downward but bursting upward
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10 sit-ups on stability ball, trying to keep feet barely touching the floor
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60 seconds ERG rowing. Reached 300 meters each time.
Note: 4th round we did half the reps as a speed round.