November 12th

Warm up: ...
■Run 600m & Walk 200m
■Skip 2 minutes including 5 DUs (unbroken if you have them)
■5 inchworms

4 exercises, to be done as a quartet, reps for each round as follows:
■Supermans: 1-2-3-4-5-4-3-2-1
■Air Squats:2-4-6-8-10-8-6-4-2
■Push ups: 3-6-9-12-15-13-9-7-5
■Sit Ups: 4-8-12-16-20-16-12-8-4
■Joint mobility: everything… start slowly and work up to quicker activities
■1 x 20 second handstand hold (or 10 seconds or just decline hold)
■Stretch, rollers, bands, etc

WOD:
"LEGS"
10 Push ups
20 Sit ups
25 Squats
20 Lunges (per leg)
80 Jumping Jack
60 Second wall sits
(x3)

15 Squat Jumps
15 Donkey kicks
20 walking lunges
30 Glute bridge hip thrust
20 Fire Hydrants (per leg)
(x3)

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)

 

《ABS》
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3)