March Workouts 5-7 (Patreon)

#5:

Partner workout

100 calorie ski machine, split between the two, go as hard as you can then hand off to partner or break it up into 10-15cals. 

4x:

12 row machine- moderate weight, 3 second hold, 3 second negative 

6/6 single arm kettlebell rows w/6 second negative 

5x:

20 lateral dumbbell raises 

20 upright ez bar curls 

20 front push plate 

4x:

6- 8 pull ups 

40 battle ropes (various ways)

30m~ farmers carry w/dumbbells 

6 minute: 30 second various core exercises to the next 

Number 6:

5 minute easy jog w/u 

dynamic stretching 

12x 300m hill sprints w/60-90 second rest

2 minute:

walking lunges 

bodyweight squats 

pushups 

5 minute easy cool down 

stretch 

Number 7:

4-6x:

50m~ sled push 

8 deadlifts at moderate to heavy weight 

12/12 kettlebell clean and press single arm

12 medicine ball roll ups 

c/d