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)