Warm Up: 5 min bike to warm up and break sweat then 4 rounds 15 Dumbbell shrugs to warm traps up for farmer walks 30 Double Unders to get some skill work in without a clock and warm up the calves and ankles 10 Situps get the core warmed up for later This workout format is designed to be rough metabolically. Push hard. Go heavy enough on the kettlebell farmer walk that you want to lean, but can maintain posture. Amateur Fight Gone Bad - 5 Rounds 1 minute Farmer Walks 1 arm 10 ft shuttle (learn to turn) 1 minute Ski Jumper over KB 1 minute V Ups 1 minute rest Cool Down 2 minutes Yoga - Cobra Position 2 minutes rolling out calves use the top of a weighted barbell if you are brave work on upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Kettle Bell Swings 3 Minute Accumulative Plank Hold
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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