THURSDAY 20 SEPTEMBER 2018

-OPEN GYM-
SKILLS
STRENGTH
MOBILITY
CATCH UP
BEACH WOD

-AEROBIC-
A) 30 MINUTE RUN
B) ASSAULT BIKE 50-40-30-20-10 (1:1 RATIO)
C) 5000M ROW WITH 7 BURPEE EVERY 2 MINUTES

-ENDURANCE-
‘SHORT AND HEAVY’
12 MINUTE AMRAP
50M BOTTOM UP KETTLEBELL CARRY
50M FRONT RACK KETTLEBELL LUNGE
15 BURPEE

‘LONG AND LIGHT
1 MILE RUN WITH WEIGHTED VEST OR RUCKSACK

Thursday 20/9/18
Fragon 2 mins each side
Dragon 2 mins each side
Half saddle 2 mins each side
Seal 1 min
Puppy dog 1 min
Saddle archer 1 min each side
Forward fold 2 mins
Pigeon 1 min each side
Rest 2 mins