starting more crossfit style training lately
walking dumbbell lunges
pull ups
dips
single are dumbbell swing (squat the using momentum into a single arm front raise)
30 russian twists
500m row sprint
also include bent over row, hover, sumo squats with a 30kg kettle bell, upright row, high pulls depending how i'm feeling
tomorrow, i'm going to do:
32kg kettle bell sumo squats
clean and presses
pull ups
push ups
walking db lunges
500m row sprint
x3
then
medicine ball thrusters
stiff leg deadlifts
bent over row
dips
walking db lunges
1km cycle sprint
x2
i want to develop my shoulders, maybe i'll have a 3 exercise, 3 sets per exercise shoulders workout first, have some bcaas then do my crossfit circuit
shoulder:
lateral raises
upright row
db press