Saturday 16/05/2020

WARM-UP
Full Body Mobility Flow (VIDEO)

STRENGTH
3 Sets:
30-45 Sec/Side Single Leg Wall Sit
5/ Side Cossack Squats
10 /Side Single Leg Deadlift
Rest 1-2 Min

CORE CONDITIONING
3 Rounds:
10 Sec Hollow Hold
10 V Snaps
1 Full Roll to the Right
10 Candlestick Rolls
10 V Snaps
1 Full Roll to the Right
10 Sec Hollow Hold

Minimize Rest between Exercises
Rest 1-2 Min between Rounds

ENDURANCE
10 Rounds For Time:
300m Run (Green Track)
1 Rope climb
5 Burpee Tire flip pass-through

FINISHER
4 Rounds:
80-100m Atlas Stone Bear Hug Carry (Walk Slowly)
Rest as needed

You can use Tyres and Atlas Stones that are located outside of the gym. Use the alternating Rep Scheme to keep the distance necessary between you. Sterilize your hands after use.

Scaling Options:
Tyre Flips —>15 DB Deadlifts —-> Water Bottles Deadlift
Rope Climbs—> 5 Seated Rope CLimbs —> Bend Over Rows —> 40sec Isometric Holds Bend over Row

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