12 May 2014

Warm Up:
Run 400m
4 x 25 DU unbroken, do one burpee for every time you stop (to be done altogether at the end of your sets)
*For those that don't have DU's, you will do 4 x 125 singles unbroken, same rules apply*

Mobility

Tabata core work:
A)  Side Plank (alternating) ( Focus on keeping hips aligned, no sagging or dipping, rotate hip so that it is in a direct line with the shoulders)
B)  Front Plank (focus on keeping spine in neutral position for the entire hold)
C)  Boat Pose

WOD:
For metres

Row 1 mins
Rest 1 min
Row 1 min
Rest 50 secs
Row 1 min
Rest 40 secs
Row 1 min
Rest 30 secs
Row 1 min
Rest 20 secs
Row 1 min