Warm-up :
5-10 minutes cardio of your choice
Flow warm-up (members access)
Workout:
5 rounds
Start a new rounds every 2 minutes
10 dumbbell thrusters
10 burpees tuck jump
Max run,row or bike * accumulate as much distance as possible “
Choose a weight and a scaling option that allows you to run for about 45-60sec “
Finisher
3 sets
15 weighted side bend
30 sec farmer carry
* do the right arm first and then the left (This is a finisher to help make your back strong and prevent back injury, those are great exercise to strengthen and build stability when unravel your loaded) “
Finisher #2
3 sets
10 hamstring curls
10 leg extension
* hold at the top for 1 sec and try to contract your muscle as much as possible ( those exercises are wonderful to isolate the muscles and give you well define muscles )
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