Warm Up
Arm circles forward and back
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Conditioning
Zone 2
20 minutes easy run, row or bike or ski
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 heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
20 minutes easy run, row or bike or ski
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 heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Strength
Bench press
4x7 @70-72%
4x7 @70-72%
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side