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
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