These two cuties
RCMP….Operational Conditioning Units, work out log book
workout #202
Warm up
- 5 cat cows
- 5 ps threat the needle to open arm
- Planks – External rotation of shoulders hold 20 sec
- 10 in bridge reach overhead side to side
- 10 straight leg sit ups with weight plate
- 1 min Hollow rock …. pick your level
- 5 burpees with 2 push up , 1 ascending 1 descending
- review moves
Strength
1 rm turkish get up ..... start 3 a side and go down from there 15 minutes
3 rds 15 reps of each
- O/Head BB stationer lunge
- Bent over Dbell rows
- Dbell Bench press
- Pull ups
- Single leg DL
- Seated Dbell shoulder press,
WHY: resist fatigue, improve stamina and build a better base for training
RX – NO REST Between rounds
Scaled rest 1 min or less between rounds
2 min Metabolic Booster….. love this job
8 push ups and 8 air squats