Monday 1st July, 2019

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
Air squat complex
3 reps wide Feet straight
3 reps wide Feet In
3 reps wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//
__________________________________________________________________________
Front Squat:

5x3 @80%

Rest 2:00
________________
Superset 01:

16 reps Single Arm Overhead Walking Lunge
+
12 reps Seated Good Morning

Rest 2:00. 3 sets.
__________________________________________
Superset 02:

12 reps Double KB Squat @2121
+
12 reps GHD Back Extension

Rest 2:00. 3 sets.
_________________________________
Intervals:

Bike erg 20 cals
ME devils press@22/15
Rest 2 mins
x 6 rounds

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