October 3, 2019 – Strength & Conditioning Programme

October 3, 2019 – Strength & Conditioning Programme

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A.

Dumbbell Bulgarian Split Squat (2010 tempo)
– 3 sets of 6 reps
Rest 30 seconds between sets

B. Alternating Sets: Shoulder Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
B1. 4-6 Shoulder Presses (20X1 tempo)B2. 6-8 Supinated Barbell Bent Over Rows (21X0 tempo)

C.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
15/11 Calories of Rowing
Minute 2
6-8 Renegade Rows
Minute 3
Dual Kettlebell Front Rack Carry 100-200 feet

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