FUNCTIONAL FITNESS WED 12/23

STRENGTH/ WARM UP

  • 3X30s SEAL POSE + 10 WINDMILL/SIDE

CORE WORK

  • A) 4X10 WEIGHTED SIDE PLANK CRUNCH/SIDE (REST 1 MIN)

  • B) 4X60s PLANK (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

FOR TIME

  • 1000M/900M ROW

  • 150 DOUBLE UNDERS

  • 40 DB SINGLE ARM STOH 50/35 LBS

  • 40 DB GOBLET SQ 50/35 LBS

peter nguyen