THURSDAY 13 SEPTEMBER 2018

-OPEN GYM-
SKILLS
STRENGH
MOBILITY
CATCH UP
BEACH WOD

-AEROBIC CAPACITY-
E3MOM FOR 30 MINUTES
12/10 BIKE OR ROW

-ENDURANCE TRAINING-
‘SHORT AND HEAVY’
5 ROUNDS
50M BEAR CRAWL DB PUSH (HEAVY)
100M DB OVERHEAD CARRY (HEAVY)
25 DB SITUP

‘LONG AND LIGHT’
4 ROUNDS
400 M DB SHOULDER CARRY (MODERATE)
150M DB SUITCASE CARRY RIGHT SIDE
150M DB SUITCASE CARRY LEFT SIDE

THURSDAY 13/9/18
BUTTERFLY 2 MINS
CHILDS POSE (SHOULDER) 1 MIN
THREAD THE NEEDLE 1 MIN EACH SIDE
TWISTED CROSS 1 MIN EACH SIDE
PIGEON 2 MINS EACH SIDE
FORWARD FOLD 3 MINS
FRAGON 2 MINS EACH SIDE
LIZARD 2 MINS EACH SIDE
REST 2 MINS