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Warm Up Foam Roll Static Stretches Dynamic Stretches & Flexibility Drills Activation 4 Rounds of: 6 Push Ups 10 Air Squats 16 Walking Lunges Workout - Kentucky Part 1 30 minutes of Work of: A1 - DB Rows 10 A2 - RFE Split Squats 5/5 A3 - TRX Rows 10 + TRX Core Dynamic Planks 10 A4 - 20 Kettle Bell Swings A5 - 10 Goblet Squats Part 2 Sprint 600m (Rest 1min) Sprint 400m (Rest 1 min) Sprint 200m Workout Notes: "Kill the Bear" Option Part 3 Core Circuit 10 mins of: A1 - Ab Roll Outs 20 A2 - Side Plank w Leg Raise 10/10 A3 - Band Anti-Roation Press 10/10 
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Warm Up Foam Roll Flexibility & Static Stretches Dynamic Flexibility Activation 4 Rounds of: 10 KB Swings 10 Push Ups Workout - Washington Part 1 - 6 Rounds of: A1 - Bench Press 10,8,8,6,4,4 A2 - Pull-Ups 8-10 A3 - Dead Lift 10,8,8,6,4,4 Part 2 - 15 minutes of work B1 - Row 500 meters B2 - 15 GHD Sit Ups B3 - 15 Burpees Workout Notes: "Kill the Bear" Option Part 3 Run 1 mile |
ProgrammerChris Giesking Archives
December 2016
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