COVID- 19 BUNKER TRENING DAY 2
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up: Two sets of: 60" Run/Bike/Row/JUMP ROPE 30" Alternating Single-Leg Airplanes 30" Russian Baby Makers 30" Divebomber Push-Ups 30"of Alternating Scorpion Kicks 30" Jumping Squats Rest 30 Seconds
When the running clock reaches 12:00, perform the following…
5 sets.AMRAP 4'of: 10 Backpack Ground to Overhead 20/15 Calorie Bike or Row OR 200 Meter Run/JUMP ROPE 10 Backpack Ground to Overhead Max Calorie Bike or Row OR JUMP ROPE in the Remaining Time Rest 60"(5) sets.
When the running clock reaches 40:00, perform the following…
Four sets of:
25 Banded Triceps Extensions
20 Banded Biceps Curls
15 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
Rest 60"
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