Warm Up
·
Light jog 200m
·
Shoulder/arm rotations
·
Body twists – feet shoulder width apart
& rotate upper body
·
Touch toes & reach up – 10 times
·
10 Push Ups
·
10 Squats
·
10 Jumping Jacks
· 10
DB or KB single arm swings (shoulder height)
Elizabeth (mod)
21-15-9
·
DB or KB Cleans each arm
· Dips
Finisher (if you want)
· Run/jog/shuffle
800m
Stretch
·
Arms
·
Back – twists
· Cat
stretch – on hands & knees & stretch back up & down 8 times for 3
sets
DB Cleans – lift
the DB from ground to shoulder. Do all the reps on one arm before changing
arms, do not alternate arms
Dips – Sitting
on a bench, seat, chair, box or anything about chair height. Lower your butt
straight down & up using arms. If you have rings or parallel bars, use
those.
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