THURSDAY

 

Dynamic warm up
4X
50 m run
50 walk back
Each time increasing speed not more than 80 % Of max effort

Then 3X
3X 10 (25 m)
Leg swing L/R
Skip
High knees
Butt kickers
Side shuffle L
Side shuffle R
Carioca L
Carioca R

Workout of the Day
Wednesday 180124 173
2 rounds for time of:
Run 1 mile
100 sit-ups

accessory work

4 Sets
12 DB Bench Press (Unbroken set)
12 Glute Ham Raises

20 Tricept Banded push downs

 

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