Through all 4 circuits then again for Round 2, Injured ankle in 1st set so all lower body was on bike: Mount Kilamanjaro @ level 20 for 2:15. Completed workout in 30 minutes!!
Warm Up - Foam Rolled Quads and IT Band, Jog In Place- 30 Seconds, Light Kettle Bell Swings w/ 20lb x 20
Circuit 1 - 2 Rotation of 1:00 for as many Repetitions as Possible
Over and Back - 7 Reps Each Side w/ 10lb KBs for Round 1, No Round 2
Lateral Bounds - N/A
Circuit 2 - 1 Rotation of 1:00 for as many Repetitions as Possible
Rope Slams - 49 Reps for Round 1, 56 Reps for Round 2
Side to Side Rope Swings - 57 Reps for Round 1, 53 Reps for Round 2
Circuit 3 - 1 Rotation of 1:00 for as many Repetitions as Possible
Split Squats - N/A
High Knees - N/A
Circuit 4 - 1 Rotation of 1:00 for as many Repetitions as Possible
V-Ups - 22 Reps for Round 1, 24 Reps for Round 2
Briefcases - 27 Reps for Round 1, 30 Reps for Round 2
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