Circuit Training 5 Rounds, 4 Exercises 40 sec WORK, 20 sec Rest
1st Halo Slam Ball Throws,
2nd Sled Push RX 100 kg,
3rd Hand Release Push Ups,
4th 20 m Shuttle Run.
C.
4ss 10 military press + 10 chin ups
3ss 12 dumbell high pull + trx T pull
3ss 12 side raises + 12 db seated alternate db bicep curls
3ss10+10 hammer bicep curls (drop set)+10 incline dumbell skull crasher 3x max ring rows + 40″/1′ plank
Mixed conditioning FBB
A1.4 sets of: Emom 15 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. Emom 15 45’’ Echo bike 12 Glute bridges 15 push ups
A3 Emom 15 45’’ Run 10 Ring rows 12 oblique side bends
