Happy Labor Day!!
Monday 4th May is a public holiday – but we would love for as many of you to join us for a Zoom session at 4:00pm tomorrow.
Warm-up
2 rounds, alternating through
Run 100m
1. 5 x Squat + Push Press
2. 5 x Sit & Reach
3. 5 x Push-up
Mobility: Shoulder/Hips/Ankles
Thruster technique
Then,
Sprint effort:
7 Thrusters
7 Push-ups
7 Strict Sit-ups
Run 200m
Workout:
For time:
Run 400m
50 Thrusters
Run 400m
50 push-ups
Run 400m
50 Strict Sit-ups
Rest 3 minutes
For time:
Run 200m
25 Thrusters
Run 200m
25 Push-ups
Run 200m
25 Strict Sit-ups
*Thrusters: Empty barbell, Dumbbell or Kettlebell
Scale: Push-ups= Choose a repetitions that allow you to get through in no more than 5 sets. (For many people 25-30 reps would be suitable)
