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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