20 Jan 2017

Warm Up:
10 rounds row, every 30 sec switch SPM from 22 to 26

Tabata donkey kicks

REVIEW:  Back extensions (supermans) / walking lunge / air squat

WORK:  3 Rounds
25 back extensions
50 air squats
100 m walking lunge

SILVERS:

Warm Up:
10 rounds row, alternate between 22 and 26 spm every 30 secs

Tabata down and ups

Squat therapy

REVIEW:  back extensions/air squats/walking lunge

WORK:
3 rounds
20 back extensions
25 Air squats
2 t & b walking lunges
20 sec plank hold