Wednesday, 28March18

Group Warm-up: 2rds

2 Minutes of Jump Rope

• 1 Minute of High Knees and Butt Kicks (alt every :15)
• 1 Minute of Arm circles big and small (alt every :15)
• Tempo Push ups – 10 Reps ( 3 second tempo)
• Up/Down  – 1 Minute
• Cossack Stretch – 30 sec each side

 

Endurance: 4rds

10 Seconds ALL out Sprint + 10 Burpees

Rest 1 Minute between Rds

 

Workout: 4rds of 45 /30 Non- stop

Split the time up on each side where needed

• KB Deadlift into Deadlift Jump
• Dbl KB Rows
• Walkout Holds
• Dbl KB See Saw Press
• KB Bottom-up Hold (alt sides each rd)