Wednesday 04-03-19 S

Warm Up:
Lying Knee Hugs x 30 secs per  
Lying Leg Raises  x 30 secs per 
Kneeling Hip to Hamstrings x 30 secs per 
+
Coach Leads: 
Slow Indoor Jog 6 x GL (no rest bw)    
Heal Toe Walking 2 X GL  
Pogo Hops x GL 
Single Leg Hops 1 X GL per
Indoor Jog 4 x GL (5 secs rest bw)
High Knees 2 x GL  
Single Leg Butt Kickers 1 x GL Per Leg 
Power Skips 2 X GL  
Bounding 1 x GL 
Indoor Run 2 x GL (10 sec rest bw)  
10 Strict Burpee + 2-3 Hang & Shrugs per   

Workout: 
Every 5 Mins for 25 Mins: 
300-400m run @ 70-80%  
7-10 Burpees  
7-10 Strict Pull Ups (mod: banded strict)  
- you want at least 90-120 secs of rest each set     
+
Finisher: 
3-4 Sets of:  
KB Farmers Carry, 3 x 100ms (4 x GL) @ 53/35 per  
DB Bench Press, 3 x 10 @ 55/35 per