Wednesday 12 November 2014

** Reminder 0900 will begin at 0830 today!**

 

Warm Up

400M Run/500 M Row

10 Pass Throughs

10 Around the World

10 PVC Overhead Squat

Leg Swing Circuit (front/back, side to side- 10 each leg)

walking lunges down and back

10 pull-ups

 

 

 

Workout of the Day
21-15-9

Push Jerk (135/95)
Box Jump (30/24)

Rest 3 min

21-15-9

Swing (70/53)
Knees to Elbow

Rest 3 min

21-15-9

OHS (45/35)
Burpee

There will be a 6 min cap on each couplet so hustle up!!