Monday 18/05/2020

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

ENDURANCE
Murph Preparation (Test Date 25.05.2020)
For Time:
1200m Run
15 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
1200 m Run

Use 9/6 Kg vest if you want.

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