Warm up
shoulder mobility
WOD
5x5 weighted ring dips
rest 180 seconds between sets
tabata ghd sit ups
rest 1 minute
tabata back extension
(20 seconds of work/ 10 seconds of rest)
4 minutes each
Rest 3 hours
Tabata airdyne(bike)
(20 seconds of work/ 10 seconds of rest)
8 minutes
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