Tuesday 12/05/2020

WARM-UP
Start directly with Main Part. It should feel like a warm-up.

AEROBIC ENDURANCE
(Long Session: 50 Minutes)
A.
10:00 AMRAP
Run for Distance
B.
10:00 AMRAP
30m /Side 1-Arm Front Rack KB Carry (DB or Backback)
20m Bear Crawl
10m Death Marches (KB, DB or Loaded Backpack)
C.
10:00 AMRAP
Burpees
D.
10:00 AMRAP
8 KB Swings
4 /Side KB Snatch or 1-Arm Thruster with Backpack
16 AbMat Situps
E.
10:00 AMRAP
Bike or Run or Swim

Flow: Move from A -> B -> C etc. with No Rest between.

Pacing: This a long session that should feel like a long warm-up. Find a pace you can maintain Nose breathing and/or complete full sentences if necessary. Especially on the Burpees try to stay in control.

Movements: Focus on movement quality.

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