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
WOD (Workout of the Day)
- · Squats – 50-40-30-20-10
- · Push Ups – 25-20-15-10-5
- · Run 400m between sets (squats, push
ups, run)
- · 50 Squats, 25 Push Ups, Run etc.
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 knee away from
body. You should feel a stretch around where a back pocket would be
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