FRIDAY 9/19

STRETCHING/ WARM UP

  • 2X30s SEAL POSE + 6 WEIGHTED FIGURE 8’s/DIRECTION + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST

CORE WORK

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

  • B) 4X20 BOAT CRUNCHES + 15s BOAT HOLD (REST 1 MIN)

CONDITIONING

2:30 ON, 1:30 OFF FOR 16 MINS

  • 12/8 CAL ASSAULT BIKE

  • 6 BURPEE BOX JUMP OVERS 24”/20”

  • MAX DEADLIFTS 155/105 LBS

(RX+ 15/10 CALS, 8 BBJO, 185/130 LBS)

peter nguyen