Lunge matrix 2x
4×6 (start 5lbs heavier than last week) + DB Curtsey lunges x20ttl (15/20)
Glute Bridge 3×5 @80% + wreck bag over the shoulder toss 10ttl or 5 with 100lb
Battlerope slams 50tll
Static Crunch to scissor with KB x50ttl
KB AA Swings x40 (25lbs)
Walking lunges x40ttl
Wall ball push ups x20ttl
*score full rounds only
VF HWK 42
Little more running on the warm up.
And let’s work up those reps !!
15 min jog
*No dumbbells today pull out those long and mini resistance bands !!!
4 rounds of each circuit with :45 sec rest each round !!
Resistance Band Upright row x30
RB Overhead Tricep ext x30
RB low rows x30
2:30 min intense run
Plank leg lifts (mini band on ankles) x30
Glute bridge (mini band below the knees) x30
Squat lateral walks x20 ea direction
2:00m intense run
Mini band Delt raise x30 (band on wrist )
Plank in and out x30 (band on wrist )
Plank Delt raise x30 ttl (band on wrist )
1:30 min sprint