Thursday 27 September 2018

-OPEN GYM-
SKILLS
STRENGTH
MOBILITY
CATCH UP
BENCH

-AEROBIC CAPACITY-

OPTION 1: 5 KM RUN
OPTION 2 AAB 10 ROUNDS FOR CALS 60S ON 60S OFF
OPTION 3: ROW 10X250M SPRINTS WITH 60S REST BETWEEN ROUNDS

-ENDURANCE TRAINING-

OPTION 1:
3 ROUNDS OF 50M BEAR HUG LUNGE 50M PLATE PUSH 5 PLATE GROUND TO OVER HEAD
(REST 3 MINS BETWEEN ROUNDS) – HEAVY LOAD

OPTION 2:
FOR TIME 400M KB OVER HEAD WALKING LUNGE 400M KB FRONT RACK LUNGE 400M KB OVER HEAD WALIKG LUNGE 400M KB FARMER CARRY – MODERATE LOAD

THURSDAY 27/9/18
SEATED STRADDLE 2 MINS
HALF FRONT SPLIT 1 MIN EACH SIDE
FROG POSE 2 MINS
PIGEON 2 MINS EACH SIDE
SUMO SQUAT 2 MINS
SADDLE ARCHER 1 MIN EACH SIDE
THREAD THE NEEDLE 1 MIN EACH SIDE
SADDLE 1 MIN
SADDLE EAGLE 1 MIN EACH SIDE
TWISTED CROSS 1 MIN EACH SIDE
REST 2 MINS