Friday, May 1, 2020

Saturday 2nd May 2020



Warm Up
  • ·       Light jog
  • ·       Rotations – shoulders, legs & ankles

2 Rounds (in your own time)
  • ·       Run 40m
  • ·       8 KB Swings
  • ·       8 Push Ups
  • ·       8 Squats


Gallagher & McDonald (mod)
2 Rounds
  • ·       Run 200m
  • ·       16 KB or DB Swings
  • ·       16 Push Ups
  • ·       16 Goblet Squats
  • ·       Run 200m
  • ·       14 KB or DB Swings
  • ·       14 Push Ups
  • ·       14 Goblet Squats
  • ·       Run 200m
  • ·       12 KB or DB Swings
  • ·       12 Push Ups
  • ·       12 Goblet Squats


Stretch
  • ·       Hip Flexors – lunge forward with one knee on ground pressing hips forward & under
  • ·       Quads & hamstrings
  • ·       Triceps
  • ·       Mobility – rotate joints


Goblet Squats – hold the KB, DB or whatever weight you are using on your front top of chest & squat.
This normally has pull ups so we’ve substituted push ups. If you have a pull up bar, do them instead of the push ups.
Scale as you need – cut reps or just do one round.

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