WARM-UP
IN TEAMS OF TWO:
ROW 100 CALORIES
EVERY 15 PULLS CHANGE ATHLETE.
WHILE ATHLETE 1 ROWS ATHLETE 2 IS HOLDING A FOREARM PLANK.
WORKOUT
FUNCTIONAL STRENGTH
FOR QUALITY
30-20-10-20-30
DB BENCH PRESS OR FLOOR PRESS
DB GLUTE BRIDGE-UPS
DB WEIGHTED SIT-UPS
*COMPLETE 30 OF EACH, 20 OF EACH, 10 OF EACH… THEN BACK UP THE LADDER. CHOSE A WEIGHT THAT YOU CAN GO UNBROKEN FOR THE FIRST ½ OF THE LADDER
BODYBUILDING
3 SETS
2:00 WALL SIT
-REST :15-
2:00 PLANK
*WEIGHT FOR BOTH MOVEMENTS IS OPTIONAL.
