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5 x 500m - 16/3/23

Group Warm Up: (10 mins)

· Damper 3 – 200m (400m Bike)

· 10 Squats

· 10 Shoulder Press (Wooden Pole)

· 10 Lunges

· 10 Face Pulls (Band)

· 20 Calf Raises


***Pulse Raiser***


5 mins work / 1 min rest x 5 rounds:

500m Row / Ski / 1000m Bike

1 – Max Reps – WBS

2 – Max Reps – DB Push Press

3 – Max Reps – Goblet Squats

4 – Max Reps – KBS

5 – Max Reps – Du’s / Skips


Core Finisher: (30 seconds on each exercises x 3 sets – 9 mins)

· MB Sit Ups

· Heel Taps

· Mountain Climbers

· Rig Pikes

· Plank (1 min)

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