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Warm Up:  

  • 400m jog
  • 200m row 
  • 100 jump rope 
  • 50 plank shoulder tap 
  • 25 hollow rocks 

 

Every 3 Minutes for 30 minutes;  2 Rounds

Minutes 1 - 3

  • 200m run 
  • 15 sit ups 
  • 10 Ring Row 

Minutes 3 - 6

  • 60 Jump rope 
  • 15 Russian Twist 
  • 10 Burpee 

Minutes 6 - 9

  • 1 - 8 Db Curl and Press
    *perform 1 curl 1 press, 2 curl 2 press and so on..*

Minutes 9 - 12

30 sec each: Plank, Hollow, Flutter, Glute Bridge 

Minutes 12 - 15

  • Prowler Push Down and Back 
  • 15 Ball Slam 
  • 30 sec F- Carry