Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Conditioning
20 minute zone 2 run or bike
Zone 2
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular health. Workouts at this intensity level can be sustained for longer durations and contribute to overall fitness improvements.
Zone 2
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular health. Workouts at this intensity level can be sustained for longer durations and contribute to overall fitness improvements.
Strength
Shoulders
Strict press with barbell
4x8-10 reps @70-75%
Lateral raises
3x15 reps
Drop set each round as well, drop to a lighter weight and go another 10 reps
*you will do 3 sets of 15 reps each set after you hit 15 reps drop to a lighter weight and do another 10 reps that's one set
rest 90 seconds to 2 minutes between sets and no rest before the drop set-
Balboas
3x15
Strict press with barbell
4x8-10 reps @70-75%
Lateral raises
3x15 reps
Drop set each round as well, drop to a lighter weight and go another 10 reps
*you will do 3 sets of 15 reps each set after you hit 15 reps drop to a lighter weight and do another 10 reps that's one set
rest 90 seconds to 2 minutes between sets and no rest before the drop set-
Balboas
3x15