Wednesday, November 18, 2009

90:90x6

1. Warm Up
  • Foam Roll
  • Flexibility
2 rounds:
  • 40 Lunge Jumps
  • 30 Hand to Toe Situps
  • 20 Plyo Pushups
  • 10 Commando Pullups
2. Strength
  • Back Squats 5x5
3. Stamina - 3 rounds:
  • Side Plank, 1 min/side
  • 3D SLBL Reach, 10 reps/side
  • 3D SL DB Press, 10 reps alt/side
  • 3D SL Squat, 10 reps/side
4. Work Capacity - 90:90x6
  • Row 6 rounds for time:
  • 90 sec on, 90 sec off - ALL OUT EFFORT!
5. Durability
  • Ring Support, 4x30 sec hold

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