1/14/20 – 90% (INTVLS)

WARM UP

5 PVC pass thrus + 5R/5L PVC windmills + 5 DB bench + 5R/5L BW windmills - 4x

Then,

Stretch

Then,

2 sets of building to all weighted MVMTS below

ADVANCED

STRENGTH

1A) 12 DB bench press (heavy)

1B) 10R/10L windmills 53/44

**3x - rest :60-:90sec after each set**

2A) 12 seated DB Z-press (heavy)

2B) 10R/10L side bends 55/40

**3x - rest :60-:90sec after each set**

 

INTERMEDIATE

STRENGTH

1A) 12 DB bench press (heavy)

1B) 10R/10L windmills 35/26

**3x - rest :60-:90sec after each set**

2A) 12 seated DB Z-press (heavy)

2B) 10R/10L side bends 35/25

**3x - rest :60-:90sec after each set**

 

BEGINNER

STRENGTH

1A) 12 DB bench press

1B) 10R/10L windmills 5/2.5

**3x - rest :60-:90sec after each set**

2A) 12 seated DB Z-press

2B) 10R/10L side bends 10/8

**3x - rest :60-:90sec after each set**

 

ADVANCED

WORKOUT

In a team of 3 complete:

250/175m ski

5/4/3/2/1 bar facing burpees

**5x - I go, you go; all out sprint**

 

INTERMEDIATE

WORKOUT

In a team of 3 complete:

200/150m ski

5/4/3/2/1 bar facing burpees

**5x - I go, you go; all out sprint**

 

BEGINNER

WORKOUT

In a team of 3 complete:

150/100m ski

5/4/3/2/1 burpees

**5x - I go, you go; all out sprint**