ghd, medball, waves, row, plank, dip pullup

04/21/16

workout 1

dynamic warmup

5 rounds
ghd situps x 20
ghd hip extension x 10 (first 5 reps: 5, 4, 3, 2, 1 second holds)
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medball shoulder toss (80) 20


workout 2

dynamic warmup

8 rounds
20:10 intervals
- alternating/double waves
- row (distance)
- alternating plank
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4 rounds
ring dips x 8
pullups x 12
row 400m
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