Mayhem! Do this at home, at a park, wherever makes sense to you, remember these workouts are the at home offering as either your complete program, or as an adjunct to what you’re doing in the gym.
No zoom today.
The Workout:
Max Rounds in 14 Minutes of:
12 Pistols or Progressions
75 Russian Twists
10 Chair Dips
12 Pistols or Progressions
75 Russian Twists
10 Clapping Push-ups
Warm-up!
Easy Rounds, enough to get the blood flowing and the joints happier:
Side Planks
Push-up Pluses (shoulders forward and back, while elbows stay straight)
Dip Supports
Walking Lunges and/or Air Squats
Check out the moves after that, practice your pistol progressions, something soft enough for the Russian twists, and then stable enough for the dips. Blast away at rounds team!!
Rowing:
7 Rounds of:
70 Seconds ON
70 Seconds OFF
First two rounds, try to be below your 500m pace, then try to stay within 5 seconds of it for the rest 🙂
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