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First 30
Workout 1 10-8-6-4-2 reps Inverted Alternate Grip Row & Single Leg Drop Squat (Box) Workout 2 3 rounds of: 10 - GHD Sit-Ups 1 Minute Stone Hold Workout 3 5 rounds of: 3 Push Press 3 Burpee Deadlift 3 Front Squat Then After each: 50-40-30 Hammer Swings Second 30 Boxing Intervals
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First 30
Warm-Up: Cone Work Workout: 10 Minute Circuit
Second 30 Kick Boxing Intervals "Fallen Hero Workout"
First 30 11 min - Mobility, Yoga Flow, Sun A's 11 reps - Step Up and Lifts, MB Cleans, Mi5 Makers, 100m Row or Run 11 Sec Gos - Iso Chin-up Hold, Hollow Hold, Burpees, Get-Ups, Fast Feet, Tricep dips, Bicep Curls Second 30 Yoga |
AuthorAndrew Franz Archives
September 2017
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