Cash in:
10 mins easy run
2x
10 secs of samson stretch each side
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
10x air squats, hold for 5 secs at bottom
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups
Main:
2x RFT
10x air squats
10x over head press @ 8kgs each side
10x single dumbbell squats @15kgs
10x upright row @8kgs each side
10x dumbbell front squats @8kgs each side
10x squat bicep curls to overhead press @6kgs each side (combined movement shown towards end of video)
Cast out:
1 min plank
- didnt do the upright row
ReplyDelete- used 6kgs only for all moves above head
- used 10kg for the single dumbbell squat