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Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds. Each set is 30 seconds unless stated otherwise. |
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Round 1 |
Round 2 |
Round 3 |
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Upper |
Cross Pushup Walk |
Bench Dip |
Thrusters |
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Lower |
One legged ½ squat |
Tubing Wide horse sit |
Partner Eccentric Glute/Ham |
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Abs |
Partner Tubing Crunch |
Quick Bicycle Crunches |
Side bridge crunches (20 sec each) |
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Cardio |
Cliff hoppers |
Volley Ball Blocks |
1 legged hip circles |
© Justin Baker 2009