Who wants to Run a little???
Remember: 1st 30 mins Sue will be working Booty/Ab core with you then we will do a WOD in the last 30 mins!!!
WOD
*
Run 1 lap
*
Run 2 laps *
Run 3 laps
*
Run 2 laps *
Run 1 lap *
* = 2 Rounds of:
3 Burpees
5 Sit ups (plate 15/25)
7 Push ups
Rowvember
8x250m (any way any how😀
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups