Warm Up
· Mobility – get the joints moving
· Shoulder rotations
· Touch toes & reach tall x 5
· 5 Lunges each leg
· Anything else
2 Rounds
· Run 40m
· 10 Push ups
AMRAP 20mins (As Many Rounds As
Possible)
- · 4 Burpees
- · 8 DB or KB Presses (shoulder to
overhead)
- · 16 KB or DB Swings
- · Run 200m
Stretch
· Samson stretch – lunge down to one
knee pushing hips forward & under, do 3 x 20secs each side.
· Quad stretch – left heel to butt
& feel a stretch along the front of your leg – 3 x 20
· Arm – hand high on a wall and lean in
stretching out shoulder joint.
· Shoulder – arm across the front of
body, thumb down
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