Daily PT A: 4 Sets, each for time of: 800m Row or Run 10 x DB ManMakers Rest 4 minutes b/n sets Rest 10-12 minutes, then do B B: 3-4 Sets of: 1 minute Rope Tsunami :30 second Rest 1 minute Side Bridge, Left :30 second Rest 1 minute Side Bridge, Right :30 second Rest Just The Tip For A, if you have a rower do the row. Use the 800m Run for a sub. Load for the DBs is your call. But for today the idea is go light, so you can go fast. Refer to our video library to learn more about the Man Maker. Goal is to stay consistent for all 4 sets. For B, again the Rope Tsunami uses a 50ft, 1.5 rope. Tie one end of the rope off, lay it out straight and flat. For one minute you will make waves or undulate the rope continuously. You can alternate between big and small waves but you must keep the rope moving for the entire minute. The waves should be stong enough to reach to the tie off point. We know this is a specialized piece of fitness equipment so you sub with 1 minute of KBS or Slam Ball. Go light on the KB/SB weight though. 30 35#ish. A quick youtube search will give you ideas on how to execute the Tsunami. In the future we will add Rope work to our Video Library.
Posted on: Thu, 06 Mar 2014 12:42:02 +0000
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