Monday 29th April, 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
//
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Box Squat:

5 x 3 reps, rest 2 mins.
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Dual DB Squat:

3 x 10 @2121 (rest 60s)
+
3 x 10 @2020 Rear foot elevated dumbbell Romanian deadlift

rest 2 mins x 4 sets
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Goblet Squat:

7 reps@32/24, rest 15s
14 reps@24/16, rest 15s
21 reps@20/12, rest 15s
20 Jump Lunges, rest 2 mins x 3 sets
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Power Intervals:

In 2 mins
1 round of
3 Power clean@60/40
6 Burpee over bar
Max effort C2 Bike
Rest 2 mins
x 6 sets

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