ZombieFit™ :: Jul 1st

ZombieFit

Workout description

21-15-9: Push-ups, Double Unders & GHD Sit-ups, Then followed by 5 min rest. 21-15-9: Air Squat, Row Calories & GHD Back Extensions

Warmup:

min

Equipment:

GHD Machine, Jump Rope, Row Erg

Cooldown:

min

Modality:

Gymnastics, Weightlifting, Endurance

Coaching notes

Emphasize proper form and maintain a steady rhythm throughout each repetition. After a 5-minute rest, transition into the second set with air squats, row calories, and GHD back extensions. Focus on controlled movements, breathe deeply, and push through each round for a strong finish.