warm up in mirrors in cycling room --- swing, one and two handed, and review cleans, presses, upright and lunge rows, and press
Do a 30 second single arm
one minute double arm warm up
split group into 3: 1 min each: (rotate) two minute swing, one hand swing, skip jumps or lunges
4 minute HIIT: (tabata 20 on, 10 off) 8 different burpees: regular, skater, broad jump, spider, breakdancer, mt. climber, lateral, arrow
5 minute HIIT: plank
6 minute HIIT: kbell cleans, press, row (3 minutes a side)
7 minute HIIT: core: kbell sit up, crisscross, russian twist, bridge/boat, crunch, hollow rock
8 minute HIIT: (tabata, 2x each of the 8 types of burpees
10 minute HIIT: legs: squat, lunges, dead lift ladder (start at 5, increase until 5 minutes, then return :)
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