Friday 22/05/2020

WARM UP
Full Body Mobility Flow (VIDEO)

STRENGTH / ACTIVATION
3 Sets:
30-45 Sec Single Leg Wall Sit
10 /Side Single Leg KB Deadlift
10 m Bear Crawl (Hips Low)
Rest 1 -2 min

SHOULDER OPENER
2-3 Sets:
10 Box Pulses
10 Piked Handstand to Pushup Position
30 Sec Extended Reverse Bridge

ENDURANCE
4 Sets of Intervals:

Interval A:
3 Rounds of:
2:00 Window to complete:
200m Run +
AMRAP Remaining Time:
5 HSPU (Strict or Kipping)
5 Air Squats
Rest !:00 between Rounds of Interval A

Rest 3 Minutes before Interval B

Interval B:
3 Rounds of:
2:00 Window to complete:
60 DUs +
AMRAP Remaining Time:
5-10 m Handstand Walk (Unbroken Sets)
5 DB/Backpack Deadlifts
Rest 1:00 between Rounds of Interval B

Rest 3 Minutes before going back to Interval A

Flow: 3 rounds of A -> 3 rounds of B -> 3 rounds of A -> 3 rounds of B

Scaling: HS Walk —> Pike Handstand around the box —> Shoulder taps

Note: Those of you who are interested in 1-to-1 Personal Training Sessions at the Ironsky Outdoor Area please do not hesitate to contact us.

Important: Please follow the hygiene rules.

End of Program