Monday November 19, 2012

Warm Up

Hip Circles- 10 per side
Plank Shoulder Circles- 10 per side
Hip Bridges-10
Air Squats-10
200m run
Squat Thrusts-10
Push Ups-10
Jumping Jacks-50
400m Run
Air Squats-30


Weighted Squats-
add weight per set assuming that technique is perfect and can be done unbroken
5x10

Rest

4 Rounds:1 min rest
200m Run
Amrap in remainder of 3 minutes:
21 Jumping Jacks
21 Abmat Sit Ups

HAVE FUN!