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

1. O/Head BB stationer lunge
2. Bent over Dbell rows
3. Dbell Bench press
4. Pull ups
5. Single leg DL
6. 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