Friday 8th May 2020

Friday 08/05/2020

Warm Up

• ·       Rotate, ankles, knees & hips x 10 each direction
• ·       Jogging
• ·       Jogging, high knees, heels to butt
• ·       10 Lunges
• ·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)

• ·       8 Squats
• ·       8 Push Ups
• ·       8 Sit Ups

Kalsu (mod)

• ·       100 Thrusters – squat & press a weight overhead,
• ·       Start with 5 Burpees then begin thrusters and at the beginning of every minute do 5 burpees until 100 thrusters are complete

Scaling Options

• ·       Less thrusters and 3 burpees
• ·       More thrusters, same 5 burpees (upscale)

This is normally done with a bar at 60kg for men & 40kg for women. Using a single DB, don’t alternate arms but try to make them even. It’s a simple and shortish but challenging workout.

Finisher (optional)

• ·       Run 3 sets of 200m
• ·       Rest between runs

Stretch

• ·       Quad stretch x 3 each leg – standing or laying on side, heels to butt stretching down the front of your leg
• ·       Hamstring x 3 each leg – seated & reach down leg to touch toes or near
• Glutes 3 x each side – seated or lying on back, cross one ankle over your thigh and press the