DAY 9 Get Real Mo’links: mmmm hummus

Weekly Warm-up

Mobility: Lat/Tricep Band Stretch – 90-120sec/side Check it here (at about 1:55)

2 mins Double Under Work

2 Rounds:

  • 1 Lap Bear Crawl
  • 10 Wall Slides
  • 10 Band Squats (just below knees) [3030]
  • 10 Split Squats/side with 2-3sec pause at bottom
  • Part 1: A1. Seated Dumbbell Press 4 x 2-4 [3011] – rest 60sec A2. Barbell Rows 4 x 6-8 [3110] – rest 30sec A3. Low Box Step Ups 3 x 12-15 [2010]– rest 30sec

    Part 2:

    2min Rowing Time Trial. Note calories and metres rowed.

    Part 3: 2 Rounds for Max Reps:

    • 1min Max Double Unders
    • 1min Max Wall ball
    • 1min Max Dumbbell Ground to Overhead

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