“you want a smoothie?” “yeah I wanna moohie”

(Athlete)

deadlift 5 x 5

weighted pullups 5 sets of 3 to 4 reps

barbell curls 4 sets of 10

circuit for 2 rounds timed

concept2 rower 1k
pullups x 30

(beginner)

run in place high knees 30 seconds on 15 seconds off x 3
plank holds 30 seconds on 15 seconds off x 3
split lunge 30 seconds one leg then switch and 30 seconds the other leg. 15 second rest after both legs are done x 2.
sit ups 30 seconds on 15 seconds off x 3.

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