Monday 19th - Sunday 25th September

Session 1

 

Push

 

EMOM 12

  1. DB floor press
  2. Ring dips
  3. DB Arnold press
  4. Row

 

Pull

 

EMOM 12

  1. Pull ups
  2. Pendaly row

3.DB bicep curls

  1. Ski

 

Legs 

 

EMOM 12

  1. DB lunges
  2. Heel raised squats
  3. Single leg calf raises
  4. Echo bike

 

Coaches abs

 

Session 2

 

AMRAP 10

10-12 Lateral raises

10-12 DB shoulder press

10-12 Ring press ups

 

5 mins bike erg HR 110- ( 180- age)

 

AMRAP 10

10-12 Horizontal ring rows

10-12 Double DB Bent over rows

10-12 DB upright rows

 

5 mins ski erg HR 110- ( 180- age)

 

AMRAP 10

10-12 DB Overhead lunges e/side

20-30 secs Hanging tuck

10-12 Strict T2B

 

5 mins echo bike HR 110- ( 180- age)