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**