1. Warmup
1 mile bike ride warmup
10x goblet squat
2. Timed superset
15x Burpee + pullup
15x BB Push press
10x Burpee + pullup
10x BB Push press
continuous
3. Superset 2
10x Squat warmup
then:
a. 5x deep squats (past parallel, fairly heavy)
b. 8x three-way shoulders
3 rounds
4. Timed Circuit
a. 10x each leg DB walking lunges
b. 15x incline sit-up with resistance band
c. 10x DB shoulder shrug
d. rest 1 minutes
3 rounds
1 mile bike cool-down. Stretching
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2 comments:
Hey Killa,
What was your time for the first superset?
I didn't actually time it. It wasn't too fast though, I'm sure. Probably not even as fast as when we did it last year.
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