Monday 11/05/2020

WARM UP
3 Rounds not for Time:
10 Russian Baby Makers
5 Hindu Pushups
5 /Side Scorpions
5 Tempo Squats (3131)
10 Shin Box Rotations

STRENGTH / ENDURANCE
Murph Preparation (Test Date 25.05.2020)
Warm-Up:
200m
3 Rounds:
3 Pullups
5 Pushups
8 Air Squats
200 m

Main Set:
For Time:
800 m Run
50 Pullups
100 Pushups
150 Air Squats
800 m Run

Use 9/6 Kg vest if you have

CORE CONDITIONING
3-4 Rounds:
10 /Side Dead Bugs
30 Sec 1-Arm Plank
10 /Side Birddogs
20-30 Sec L-Sit Hold or 45-60 Sec Hollow Hold
10/ Side Side Plank with rotation
20-30 Sec Plance Lean

Rest 60 Sec between rounds

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