| Ex 1 (horizontal loading)
5sets, |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Turkish Get-up to overhead carry- kb | 25 yards each arm, 20 | 25 yards each arm, 20 | 25 yards each arm, 20 | 25 yards each arm, 20 | 25 yards each arm, 20 |
|
Circuit (vertical loading, peripheral heart action) 5 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
TRX Burpees |
8/bw |
8/bw |
8/bw |
8/bw |
8/bw |
|
Kb Swings |
20/45 |
20/45 |
20/45 |
20/45 |
20/45 |
|
Evil Rows |
1020 |
10(each side)/ 20lbs each |
10(each side)/ 20lbs each |
10(each side)/ 20lbs each |
10(each side)/ 20lbs each |
|
Reverse Lunges, alt side |
10/20 |
10/20 |
10/20 |
10/20 |
10/20 |
*all weights in lbs
*kb = kettlebell
*db = dumbbell
* all unilateral exercises, reps & weights are per side.
* Peripheral heart action is a style of scheduling where one alternates (within a circuit) between upper body and lower body exercises. This forces the heart to pump blood to alternating extremes and thus puts a bit more stress on the body in general and the heart specifically.
-breaks were 30 seconds to 60 seconds between circuits, only 30 second breaks were taken between any exercises and only when necessary.
Run- 4 miles at 10:00 pace