Prep (2 Minutes)
- Pec Smash x 60 seconds
- PNF Pec Stretch x 60 seconds
Core (5 Minutes)
- Tuck Hold on Hand x 30 seconds
Strength (15 Minutes)
Push Up + Burpee Progression
Every 90 seconds x 5 sets
Perform both exercises within the 90 second interval.
- DB Floor Press x 30 seconds
- Bodyweight Hip Thrust x 30 seconds
Rowing Intervals (25 Minutes)
- Cardio x 25 Minutes (Row if possible)
Goal distances if rowing:
- 6000/4950/4200 meters
Don’t let the distance intimidate you, associate this with positive things.
- This is going to increase my endurance
- I’m going to feel really good about myself for completing this
- Things that challenge me, change me
Comment below how today went and any questions you may have about your workout.