Squat - Bench (B) RIDE THE WAVE! 2/18
WAVE B DAY -
STRENGTH:
Bench Press Variation: Wide, Close, Normal (Wave - Triple Set - 15, 10, 5, 20)
Squat (Wave 15, 10, 5, 20)/Box Jumps 3 x 10 (Super Set)
Seal Bag Good Mornings / Lunges 3 x 10 Super Set
LANDMINE Triple Press 3 x 20/Russian Twist 3 x 10
Split Squat 3 x 20 / Single Leg Hip Bridges 3 x 20
Pull-Ups/Dips (Wave)
CONDITIONING:
Power Skip - 6 Hallways
(1 Hallway Each): Fast Feet/Gazelle/Karaoke/Burpees/Single Leg Hops/Bear Crawl
Stair Race: 4 Trips to the 9th Floor
Core: 5 x 30 Second Rounds: Bike Crunches/Plank
WAVE B DAY -
STRENGTH:
Bench Press Variation: Wide, Close, Normal (Wave - Triple Set - 15, 10, 5, 20)
Squat (Wave 15, 10, 5, 20)/Box Jumps 3 x 10 (Super Set)
Seal Bag Good Mornings / Lunges 3 x 10 Super Set
Squat (Wave 15, 10, 5, 20)/Box Jumps 3 x 10 (Super Set)
Seal Bag Good Mornings / Lunges 3 x 10 Super Set
LANDMINE Triple Press 3 x 20/Russian Twist 3 x 10
Split Squat 3 x 20 / Single Leg Hip Bridges 3 x 20
Pull-Ups/Dips (Wave)
CONDITIONING:
Power Skip - 6 Hallways
(1 Hallway Each): Fast Feet/Gazelle/Karaoke/Burpees/Single Leg Hops/Bear Crawl
Stair Race: 4 Trips to the 9th Floor
Core: 5 x 30 Second Rounds: Bike Crunches/Plank
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