Friday 12-06-19 S

Thursday, December 5, 2019

Warm Up: 
- Using Rig - 
Calves Stretch x 30 secs per  
Standing Quad Stretch x 30 secs per  
Forwards Leg Swings x 30 secs 
Running Indoors (10m repeats) x 3 mins   
+
Flow Session...
Squatted Prayers Hold x 30 secs
Buddha Prayers x 30 secs   
Knee Drops x 30 secs  
Moon-to-Sky x 30 secs  
Standing Cross-Body Toe Touches x 30 secs  
Ostrich Walks x 30 secs 
+
Grab BB...
2 Sets of: 
7 x 1¼ Back Squats  
30 Sec Plank Hold 
+
Strength: 
Every 2 Mins for 12 Mins: 

5 x 1¼ Back Squats, build a little  
10-14 V-Ups or GHDs to Parallel  
+
Rest 3 Mins 
+
Workout: 
5 Rounds for time: 

16/12 Calorie Row 
16 Russian KB Swings 70/53  
16 HR Push Ups 

 

Score =  time to complete all 5 rounds 

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