Warm Up
- · Marching, lifting knees to hip height
- · Walking, every 5th step
touch the ground near your leading foot with your hand on that side
- · 20 Jumping Jacks
- · 5 Burpees
- · 20 Squats
- · 10 Push Ups
Elizabeth
21-15-9
- · Cleans – DB, KB alternating arms if
you have a single DB
- · Dips – bench, box, anything
Rest
5 Rounds
- · Run 200m
- · 20 Overhead Squats (DB or KB – 10 each
arm)
Stretch
- · Shoulders – stretch both arms out
& squeeze back like you were explaining how big your fish catch was. Then cross
one arm at a time across your body palm facing out
- · Hamstring
- · Quads
- · Hip Flexors
- · Rotations through all joints
Overhead
Squats – press your DB overhead, pressing up through your rib cage, keeping
your arm close to your ear & squat to below parallel if possible. Do 10 on
one side before changing sides.
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