Great way to start the bank holiday weekend!
-OPEN GYM-
SKILLS
STRENGTH
CATCH UP
BEACH WOD
MOBILITY
-AEROBIC CAPACITY-
BIKE:
3 SETS
90 SEC MODERATE PACE
60 SEC EASY PACE
REST 60 SEC BETWEEN SETS
5 SETS
60 SEC MODERATE PACE
60 SEC EASY PACE
REST 60 SEC BEWTWEEN SETS
7 SETS
30 SEC MODERATE PACE
60 SEC EASY PACE
REST 60 SEC BETWEEN SETS
AND/OR
ROW:
2 SETS
45 SEC 28-32 SPM
30 SEC 32-36 SPM
60 SEC EASY PACE
60 SEC REST
1500M 32-36 SPM
60 SEC EASY PACE
REST 3 MINS BETWEEN SETS
-ENDURANCE TRAINING-
‘SHORT AND HEAVY’
3 ROUNDS
100M KB OVERHEAD CARRY
100M KB FRONT RACK CARRY
100M KB FARMER CARRY
*USE A MODERATE LOAD
** IF YOU DROP WEIGHTS DO 30 BURPEE
‘LONG AND LIGHT’
SHOULDER PLATE CARRY FOR 1600M
EVERY 400M DO 20 SQUATS WITH PLATE ON SHOULDERS
*USE A MODERATE LOAD
THURSDAY 6/9/18
FORWARD FOLD 2 MINS
SUPINE TWIST 1 MIN EACH SIDE
SADDLE ARCHER 1 MIN EACH SIDE
LIZARD 2 MINS EACH SIDE
SEATED STRADDLE 2 MINS
HALF SADDLE 1 MIN EACH SIDE
THREAD THE NEEDLE 1 MIN EACH SIDE
REST 2 MINS
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