Monday 20/04/2020

WARM UP
3 Sets:
Full Mobility Flow (VIDEO)

STRENGTH / GYMNASTICS
Part A:
5 Sets of:
A. Wall Split Squats x 12/each
B. 1-Leg Goodmornings with broomstick x 12/each
Rest 1-2 minutes

Part B:
4 Sets of:
A. Negative Pull-Up x 3-5 (5seconds Descent)
B. Scapula Pull-Up x 10
Rest 1 minute
C. Chin up Hold x 10-30seconds
Rest 2 minutes

ENDURANCE
Running Workout (Just Do It)

Warm-Up:
Dynamic Warm-up for Running (VIDEO)

Main Set:
2 ROUNDS:
4:00 Run @60% Effort
4:00 Run @70%

Walk for 2min then...

2:00 Run @70%
2:00 Run @80%

Walk for 2min then...

1:00 Run @80%
1:00 Run @90%

Walk for 2min then...

00:30 Run @90%
00:30 Sprint @100%

Walk for 2min then back to the beginning for Round 2.

Please use RPE Scale attached below for your guidance regarding intensity at each piece of the running workout.

Note: Post Scores on Instagram Stories and tag us. Let’s keep the community together and motivate each other in these difficult times.

Important: Please follow hygiene rules and stay isolated.