Chancey and Josie.jpg

Warm Up:  

  • 200m Jog 
  • 100 Jump rope 
  • 50 sec plank 
  • 25 hollow rocks 
  • 12 superman 

 

3 x 10

Weighted Step up (heavy) 
Tri Cep Ext or Pull downs 

 

Performance: 

50-40-30-20-10 reps for time of:

  • Wall-ball shots
  • Calories
  • GHD sit-ups

 

Fitness: 

22-16-10-6-4 reps for time of: 

  • Calorie 
  • Push Up 
  • Walking Lunge 
  • *Complete Prowler Push Between sets