1.5 mile hill interval run
4x
20 12lb Medball Squats
20 Lunges
20 Stepups
10 Jump Squats
8 12lb medball pushups
8 clap pushups
8 pushups
2x
20 Glute Raises
20 'L'-Leg Raises
20 Bird Dogs
20 Single Leg Glute Raises
20 Lying Hip Adductor
12 Clap Pushups
same day for me:
ReplyDelete2x10 peg board pullups
2x15 clap pushup
2x10 single-leg deadlift, each side, 4kg kettlebell
1x15 medicine ball press
1x15 overhead medicine ball toss
1x10 side ball toss (each side)
2x10 upright row, 8kg, 2x8, 12kg
1x25 medicine ball situp
1x15 side broad jump
1x10 max high jump
1x15 medicine ball throw (up in the air)
1x15 crunch med ball throw
and I think a few others, it's written down at the gym.