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  • Coach Ben

Monday

Warm up

200m run (3 min of row, bike, or swim if available to you)

10 walking lunges (think stretch)

10 cat-cows


Strength

Press (strict) w/ barbell (pronated grip) *if you need to use a DB it will be neutral grip

4 x 6-8 reps @3010

rest 30-60s btw sets


Conditioning

30 rounds for time 5 HR push-ups 10 Goblet squats (pick load) 15 double unders HOME VERSION(no equipment) Set a timer to 15 minutes and perform as many rounds as you can. If you ht 30 rounds then note the time as your score! 5 push-ups (any variation) 10 air squats 15 lateral jumps or ski jumps




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