THURSDAY 30 AUGUST 2018

-OPEN GYM-
SKILLS
STRENGTH
MOBILITY
CATCH UP
BEACH WOD

-AEROBIC CAPACITY-
ROW OR BIKE
10 ROUNDS
800M SPRINT
(REST 2 MIN BETWEEN ROUNDS)

-ENDURANCE TRAINING-
‘SHORT AND HEAVY’
12 MIN AMRAP
50M WAITER WALK RIGHT SIDE (HEAVY)
50M WAIETR WALK LEFT SIDE (HEAVY)
15 WEIGHTED BEAR HUG SQUAT

‘LONG AND LIGHT’
200M FARMER CARRY
40 MED BALL CLUSTER
200M FARMER CARRY
60 BURPEE
200M FARMER CARRY
80 SIT UP
200M FARMER CARRY
100 WALKING LUNGE

THURSDAY 30/8/18
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