Workout of the Day Thursday 23/9/21

Warm up

2 Rounds

200m run or 1min Star Jumps

10 Samsung Twist

10 Samsung Rotations

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

Accessories (20min)

SLIPS (Scales, L-sits, Inversion, Planks and Stretching)

*5 min each exercise

Scales

- front to back leg balance (with a weight)

L-Sit

-3 rounds 20:10 leg straight/ Seated leg raise

Inversion

- 2 rounds 40:20 Headstand Balance/ Frog Hold

Planks

- 3X45sec Single leg Plank hold

Stretching

- Done at End of Class

METCON

7min AMRAP

15 Deadlifts (Barbell/DB/KB) *lightweight

10 Burpee over Equipment

300m Run or 90 sec Jog on spot

Rest 2Min

For time (7min cap)

3 Rounds

10 Cal Row/Bike/ 20 Cal Ski or 40 Mountain Climbers

10 Pull Ups

10 Burpee 2 Target

10 Butterfly Sit ups

Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

https://video.wixstatic.com/video/f9d3e3_ee6f69d06ac84a039b3f9810647dbf4b/360p/mp4/file.mp4