Tuesday May 8, 2018

 

AM CARDIO

  1. Ascending distance:

4 x 250m, rest 60s

3 x 500m, rest 60s

2 x 1km, rest 60s

1 x 2km, rest 60s

2 x 1km, rest 60s

3 x 500m, rest 60s

4 x 250m, rest 60s

 

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PM WORK

Title: TUES- SQUAT/ GYM

Warmup:

3km Run

--

3 rounds:

5 Wall Squats

10 Goblet Squats

20 box step downs, single leg.

 

 

  1. SQUAT :

Back squat:

Establish a heavy 5 reps.

 

B) ACC:: 3 rounds:

24 Double DB Lunges, 2 x 22/ 15

Max Unbroken Toes to Bar

Rest as needed.

 

C) WORK:

Every 2:00 x40mins

A - 40 Double Unders + 7 Toes to Bar + 3 Bar MU

 

B - 3 Squat Snatches @ 70/50kg + 6 Burpee Box Overs

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