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Weds 29th July




WARM UP


  • 1 ROUND

  • 400m Run

  • 25 High Kicks

  • 25 High Knees

  • 25 Elbow to Instep

  • 25 Butt Kickers

  • 25 Lunge + Twist

  • 25 Side Shuffle

Into...


3 ROUNDS

  • 8/8 SA DB Strict Press

  • 6/6 SA DB Bent Over Row

  • 4 Burpees



STRENGTH

ON A 12:00 RUNNING CLOCK...

  • 3x5 Tempo Strict Press (2121)*

*Keep loading light to moderate.


(Score is Load)





WORKOUT


EVERY 3:00 x 4 SETS

  • 400m Run

  • 12 Push Press (45/32.5))*

*Option for athlete to increase load after 2nd Set to 52.5/37.5


(Score is Time)






COOLDOWN


100m Walk w/ Nasal Breathing Only 1:00 Child's Pose 1:00 Samson Stretch (L) 1:00 Samson Stretch (R) 1:00 Child's Pose

(No Measure)




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