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Lite Programming Oct 17th & 19th

17
Oct

Lite Programming Oct 17th & 19th

Tuesday 

00:00-10:00 (across short distance of gym)

2 rounds

1 minute jog

1 minute buttkickers

1 minute grapevines

1 minute high kness

1 minute rest

10:00-20:00

:30 plank

:30 rest

:45 plank

:45 rest

1 min plank

1 min rest

(continue adding 15 seconds each plank until times up)

20:00-30:00

20 squats ( 3 second hold at bottom of each rep)

:30 pet rock

10 box dips

30:00-40:00

10 pushups ( 3 second hold at bottom of each rep)

5 wall balls

10 box overs

Thursday

00:00-10:00

run 200m

10 walking lunges

5 beat swings

10 mountain climbers

10:00-20:00

40 flutter kicks

30 situps

20 cycle crunches

10 leg lifts

rest:45 seconds

20:00-40:00

Teams of 3

3000m row (break up however you wish)

33 burpees over the rower

33 jumping jacks

33 Russian Kb Swings

 

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