PENNY
Cardio and strength
Max heart rate: 157 BPM
Average BPM: 120
Zone: Orange
Calories burned in the session: 500+
Improved aerobic fitness and ability to sustain high-intensity effort for longer
Duration: 14 to 20 minutes
Warm-up
5 x jumping jacks
5 x thoracic rotation into a cross knee to elbow
Repeat on the other side
3 rounds
3 x alternating Curtsy lunge into arms overhead
5 x full hip circles
Repeat in the other direction
3 cycles of the warm-up
Workout
Half snatch
x 60
Jerk
x 50
Hang clean
Press
Overhead reverse lunge
x 40
Triceps push-ups
x 30
FOR TIME
Switch sides at will but complete each task before moving on to the next one.
Completed the workout? Record the details of how it all went to be able to measure progress.
Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.