Friday 24th April 2020

Friday 24/04/2020

Warm Up

• ·       Ankle & knee rotations
• ·       Arm rotations (warm up the shoulder joints)
• ·       Jog 200m
• ·       Side step

3 Rounds (in own time – it’s a warm up)

• ·       10 Squats
• ·       10 Push Ups
• ·       10 Jumping jacks

2 sets of 5 DB clean & jerks

Annie (mod)

50-40-30-20-10

• ·       Double Unders – skipping, 2 rotations each jump. For single skips double the number. Substitute jumping jacks for double unders
• ·       Sit Ups – sit up & touch ankles

Rest

Gwen (mod)

24-18-12

• ·       Clean & Press – DB or KB alternating arms
• ·       Touch & go on change of arms, complete each set unbroken, rest between sets.
• Clean & Press – take your DB from the floor to shoulder, then press overhead.

Stretch

• ·       Shoulders
• ·       Legs – hamstring & quads
• ·       Hip flexors – lunge forward with one knee on ground pressing the hips forward & under, both sides.
• ·       Whatever else you need
• ·       Hold each stretch for 2 sets of 30 seconds