Monday 11th - Sunday 18th April 2022

Session 1

 

Wear a HR monitor hr between 110 -( 180 – age )

 

3 sets:

Row 500m

12 BB reverse curls + press

15 BB bent over row

20 Ab crunches

 

Rest 2 mins

 

3 sets:

Bike 1000m

8 Back Squats

16 DB Renegade Rows

20 DB side bends

 

Rest 2 mins

 

3 sets:

Ski 15 cals

15 DB lateral raises

15 DB rear delt flies

15 V – Ups 

 

Session 2

 

Steady pace on Rogue echo bike

 

E3MOM x 12

10 Dips

12 DB Gorilla Rows

10 DB lunges ( one arm side carry, one arm front rack)

 

Rest 2 mins

 

Steady pace on Concept 2 Rower

 

E3MOM x 12

10 Seated DB Arnie press

12 DB Hammer curls

20 Plate russian twists

 

Rest 2 mins

 

Steady pace on Ski/ Bike erg

 

E3MOM x 12

10 BB back squat AHAFA

2 Wall Walks

 

Ab finisher if time:

30 BB roll outs