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21-25/08/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

20min

Boxfit


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Metcon

Tabata

1- Shuttle Run

2- Cal Bike

3- Burpee box jump

4- Cal Row


1min rest between sets


Cool Down


Wednesday

Warm up

For Quality

1:00 Choice Cardio

2 Wall Walks + :10sec Nose to Wall Hold

5 Box Step up


Metcon

For Time (20min Cap)

700/400m Run

50 Wall Ball

50 Ring Row

50 Burpee

50 Crunches


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

5X500m Row

1: 1/2 Work Rest


Cool Down


Friday

Warm Up

100m Run

3 Broad Jumps for Distance


Metcon

2 Rounds for time 20min cap

400m Run

50 Crunches

20 Cal Bike

50 Russian Twist

1000m Row


Cool Down

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