Body Pump!!!
3×8 DB strict Press (each arm)
*of DB or KB is to heavy do a push press)
3×15 Single arm DB Row (each arm)
4×12 Single arm Floor Press (bench press on ground)
1x400m run (80%)
1x400m run (85%)
1x400m run (90%)
1x400m run (95%)
*Rest as needed between sets
For Time:
60 Alt DB Snatch
100 DU
40 Alt DB Snatch
125 DU
20 Alt DB Snatch
150 DU
4×16 Split Squats (Use heaviest weight)(Significant other if need be)
For Time:
400m Run
21 KB swings
9 Burpees
400m Run
15 KB Swings
15 Burpees
400m Run
9 KB Swings
21 Burpees
**No equipment use a Dog/Cat or Bucket for the swings
Take a 40min walk!
-No running
-No training
-No Sprints
-Just freaking walk and recover! Have a conversation and enjoy the weather!
April Fools day!!!!!
Happy Birthday Spencer!!!
For time:
30 Goblet Squats
30 Push ups
30 weighted step ups
50 Goblet squats
50 Push ups
50 weighted step ups
70 Goblet Squats
70 Pushups
70 Weighted Step ups
**No equipmennt workout
– airsquats
– Push ups
– dog/cat step ups
